WOD

Tuesday, 22 May 2012

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Strength: 5×5 Back Squat

In teams of two: athlete one does Front Squats (95/55) while athlete two takes a pair of dumbbells or kettlebells (53/35) 100 meters and leaves them there and runs back. Athlete one then runs out and retrieves the dumbells or kettlebells while partner two does Front Squats (95/55), continue with this pattern for 12 minutes.

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Monday, 21 May 2012

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Three rounds of:
Burpees
Power snatch (75/55)
Box jump (24/20)
Calorie Row
Chest to bar Pull-ups
*1 min per exercise w 1 min rest between rounds and a continuously running clock for 17
mins (FGB format)

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Friday, 18 May 2012

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10 Sledge Strikes
20 Slam Balls (25/15)
30 TTB
40 Calorie Row
50 Goblet Squats (53/35)
40 Barbell Rollouts
30 Pullups
20 Tuck Jumps
10 Muscle Ups

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Thursday, 17 May 2012

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Strength: 5×5 Shoulder Press

12min AMRAP
10 Push Press (95/65)
10 KB Swings (53/35)
10 Stepback Lunges

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Wednesday, 16 May 2012

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Cash in: 800m Row
3 Rounds
10 Turkish Get-ups (35/26)
12 Pistols
15 GHDs or V-ups
Cash out: 200 Double Unders

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Tuesday, 15 May 2012

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Strength: 5×5 Deadlifts

3 Rounds:
15 Deadlifts (225/155)
20 Box Jumps (24/20)
25 Pull ups

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Monday, 14 May 2012

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“RJ-modified”
3 Rounds:
800m Run
3 Rope Climbs or Wall Climbs (8’/6’)
35 Pushups

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Friday, 11 May 2012

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OMEM for 15 mins
15 Double Unders
3 Hang Snatches (115/85)

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Thursday, 10 May 2012

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400m Run
10 Pullups
10 Box Jumps
10 Pushups
5 rounds

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Wednesday, 9 May

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100 OHS (75/45)
Every time bar is put down, 3 Burpees

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Monday, 7 May 2012

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20 Wallballs (20/14)
20 TTB
20 Calorie Row
4 rounds

After WOD is complete:
Max rep Pullups – once athlete comes off the bar, event is complete

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Friday 4 May 2012

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Strength:

Back squat

4 x 3

Conditioning: (Football Gone Bad)

3 x Rounds,

1 Min max effort per movement, continual running clock

1 Min rest between rounds (total time: 17 min)

DB Thrusters

Box Jumps (<3 MOS Step-ups)

Push-ups

Double Unders ( <3 MOS Singles)

Calorie Row

 

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Thursday 3rd May 2012

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Nasty Girl

3RFT

50 Squat ( <3 MOS 30 Squat)

7 x Muscle Ups ( Scale 14 Pull-ups/Ring Dips) (<3 MOS 7 x ring row/ 7 x Box Dip)

10 x Hang-Clean ( <3 MOS DB cleans)

 

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Wednesday 2 May 2012

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Strength:

Press

4 x 3

Conditioning:

9 Min AMRAP

4 x Push Press (heavy) (<3 MOS 6 x DB PP – lighten the load) (Advanced athletes – 4 x Heavy Squat Clean and Split Jerks)

9 x Slamballs

300M Row

 

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Tuesday 1st May 2012

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800M Run party starter

12 Rounds Ascending Ladder (1-1-1, 2-2-2,3-3-3, and so on)

Ring Row

Dynamic Push-ups   (45lb plates just out side hands, push up and explode land on 45lbs plate) (<3 MOS Push-ups)

Barbel Roll-outs

800M Run, topper on the paleo cake

 

 



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