WOD

Wednesday, July 3, 2013

Posted by:

7 min AMRAP
Ladder up (starting at 3reps)
Push press 95/65
Over the bar burpees
 
2min rest
 
7 min Max calorie row 
 
Continue Reading - >
0

Tuesday, July 2, 2013

Posted by:

3 x 200m sprint/250m row intervals
 
then 3min- rest
 
7min amrap
10 mountain climber (each leg)
10 pull-up/ring rows
10 slam balls 
 
 
Continue Reading - >
0

Monday, July 1, 2013

Posted by:

Cash in – 25 x Burpees
 
4 rounds
14 single arm kb swings (7/arm)    
10 pistols or deck squats (5/leg)                  
400m run
 
Cash Out – 30 x sit ups
Continue Reading - >
0

Friday, June 28, 2013

Posted by:

Friday
Strength: Bench Press 6@75%, 4@80%, 4@85%
 
Conditioning: Ladder Down 10 to 1      
No pushup burpees
Deadlifts 
Continue Reading - >
0

Thursday, June 27, 2013

Posted by:

Thursday
 Tabata Abs 
- Hollow Rock 
- V-ups
- Flutter Kicks
 
 then
 
4min AMRAP
5 Thrusters (Weight should be unbroken) <3mon use db
5 Pull-ups/Ring Rows
Continue Reading - >
0

Wednesday, June 26, 2013

Posted by:

Wednesday
Strength: Front Squat 6@75%, 4@80%, 4@85%
 
Conditioning: 5 -7 Rds  
10 Wall Balls  
10 Burpees   
Continue Reading - >
0

Tuesday, June 25, 2013

Posted by:

Tuesday
Heavy Partner WOD – One bar, One Bell- team of 2
 40 x Pull ups 
40 x Box Jumps 30/24
40 x Push Press
40 x Kettlebell Swings 
(Max work each partner can do at a time is 5reps)
 
Continue Reading - >
0

Monday, June 24, 2013

Posted by:

Monday
 
Chipper 
100 DUs 
25 Push-ups 
200 m run
75 DUs 
50 weighted sit-ups 
200 m run
50 DUs 
75 Air Squats 
25 DUs 
100m walking lunge 
Continue Reading - >
0

Friday, June 21, 2013

Posted by:

 Friday 21st
 
Strength:
Press: 6@75%, 6@80%, 4@85%
 
Conditioning: 
Death BY Push Press 
 
1 min rest; then
 
Death BY Pull-Up 
 
Continue Reading - >
0

Thursday, June 20, 2013

Posted by:

Thursday 20th
 
Strength:
Deadlift  6@75%, 6@80%, 4@85%
 
Conditioning:  
500m Row
 
Then – 1min transition
 
6 MIN AMRAP
7 x Deads 
14 x KB Swings
Continue Reading - >
0

Wednesday, June 19, 2013

Posted by:

Wednesday 19th
4 x Rounds
50m Overhead DB Lunges  
7 x Incline Single -Arm DB Bench Press 
9 x Medball Russian Twists 
Then
Cash out 800m Run 
Continue Reading - >
0

Tuesday, June 18, 2013

Posted by:

Tuesday 18th
Teams of Two (one runs 200m and one works, runner is the pace setter)
 
6 Rounds
 
10 x Hang Clean 
14 x Ring Push Ups 
18 x V-Ups 
Continue Reading - >
0

Monday, June 17, 2013

Posted by:

Monday 17th
Tabata it up… 
Jumping Lunges  
Burpees
Double Unders 
Wall Ball
Ring row
Continue Reading - >
0

Friday, June 14, 2013

Posted by:

The Complex
 
5x Rounds 
 
5x Barbell Roll-out
5x Single Leg Lateral Jumps over the bar 
5 x Deadlift
5 x Front Squat 
5 x Push Press
200m Run
Continue Reading - >
0

Thursday, June 13, 2013

Posted by:

Chelsea’s Red Headed Step-Sister
30min EMOTM
3 x Pull-Ups
6 x Push-Ups
9 x Squat
 
If you can’t  complete the round in the minute, run 400m then start back when the next minute begins. 
Continue Reading - >
0
Page 28 of 83 «...10202627282930...»