WOD

5-20-2013

Posted by:

“The White Hat”

*10 minutes of Mobility Work*

Rx:

7 minute AMRAP

10 Kettle-bell SDHP (53/35)

10 Kettle-bell Swings (53/35)

10 Goblet squats (53/35)

-1 minute rest-

7 minute AMRAP

250 meter row

7 HSPU

7 minute AMRAP

-1 minute rest-

20 Abmat Sit-ups

20 DU’s

Continue Reading - >
0

5-17-2013

Posted by:

“Hey.. it’s 15 minutes of werk… *jersey voice*”

 

*OHS Skill work*

15 minute AMRAP:

Rx:

200 meter sprint

15 OHS (95/65)

10 burpees box jump overs (24/20)

5 C2B

 

Continue Reading - >
0

5-16-13

Posted by:

“It’s still your F#$%&@g set!!!”

3 Rds for time of:

Rx:

400 meter sand bag run

10 Deadlift (185/135)

20 SlamBalls (choose your own weight)

 

Continue Reading - >
0

Wednesday 5-15-13

Posted by:

“Pick up the damn bar, you’re not that tired!”

Power Clean & Power Snatch skill work


Partner WOD:

Rx:

5 minute partner AMRAP

5 Power Cleans (95/65)

-2 minutes rest-

5 minute partner AMRAP

5 Hang Power Snatch (95/65)

*Ok,

0

Monday 5-13-13

Posted by:

“Area 52!”

 

*1 minute at each station*

Rx:

DB Thrusters (choose your weight)

Pull-ups

Box Jumps (24/20)

KB swings (Russian or American)

Abmat Sit-ups (weighted)

*1 minute rest, then repeat for a total of 3 Rds.*

Cheers!

 

Continue Reading - >
0

Friday, 10 May, 2013

Posted by:

Skill: Muscle Up Progressions

For time:

4 Muscle Ups (MU)

8 Handstand Push-Ups (HSPU)

600M Run

4 MU

8 HSPU

250M Row

4 MU

8 HSPU

100M Walking Lunges

* Scale down for 4 MU is (4) Bench Dips and (4) Pull-ups.  Scale down for 8 HSPU is 4 Wall Walks OR 6 Seated DB Press

 

Continue Reading - >
0

Thursday, 9 May 2013

Posted by:

Strength: Front Squat 6, 4, 4 (75, 80, 85%)

Then:

5 Rounds for Reps:

1 Min Double Squat Wallball

1 Min Double Unders

1 Min KBS (53/35)

1 Min Rest

Continue Reading - >
0

Wednesday, 8 May, 2013

Posted by:

Skill Work: Clean & Jerk

Then:

“Grace”

30 Clean and Jerks for time (135/95)

In remaining time choose a skill you’d like to work on improving and do it!

 

Continue Reading - >
0

Tuesday, 7 May, 2013

Posted by:

Strength: Bench Press 6, 4, 4 (75, 80, 85%)

For time:

Cash In: 400m Run

Then:

21-15-9

Good Mornings

Weighted Step Ups

T2B

Cash Out: 400m Run

Continue Reading - >
0

Monday, 6 May, 2013

Posted by:

Quarterly Baseline Retest

3 RFT:

500 M Row

40 Air Squats

30 Ab-Mat Sit Ups

20 Push ups

10 Pull ups

3 Min rest b/w rounds.

Scale up to 4-5 rounds w/coach’s discretion.

 

Continue Reading - >
0

Friday, 3 May 2013

Posted by:

For Time:

“Jackie”

1000m Row
50 Thrusters (45/33)
30 Pull-ups

Continue Reading - >
0

Thursday, 2 May, 2013

Posted by:

5 RFT:

200m Run

10 Ring Dips

20 Step Back Lunges

30 Double Unders (3:1)

Continue Reading - >
0

Wednesday, 1 May, 2013

Posted by:

Strength: Shoulder Press 6, 4, 4 (75, 80, 85%)

THEN:

8 Rounds; 20 sec of work, 10 sec of rest:

Hang Power Clean (95/65)

Push Press (95/65)

“Finisher”

4 Rounds, 20 sec of work, 10 sec of rest: Plank hold with opposite arm/leg raise (alt each round).

Continue Reading - >
0

Tuesday, 30 April 2013

Posted by:

Strength: Deadlift 6, 4, 4 (75, 80, 85%)

THEN:

Rep Scheme: 10,8,6,4,2,4,6,8,10

  • KBS (53/35)
  • Deadlift (185/135)
  • T2B
  • Box Jumps (24/20)

EMOM perform 3 Burpees.

Continue Reading - >
0

Monday, 29 April 2013

Posted by:

CASH IN: 400m Run

4 RFT:

3 Rope Climbs

30 Push Ups

30 Sit-ups

CASH OUT: 400m Run

 

Continue Reading - >
0
Page 28 of 80 «...10202627282930...»