WOD

Wednesday, June 1, 2011

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5 Rounds:

6 Hang Squat Cleans (135/95)

8 Chest To Bar Pull-Ups

10 Jumping Lunges (each leg)

Extra Credit: Alternating Tabata Sit-ups, Supermans

 

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Tuesday May 31st, 2011

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Wendler Shoulder Press 5, 5, 5+ (65%,75%,85%)

3 Rounds of:

1 min max rep burpees, 1 min rest,

1 min max rep Russian KB Swings (53/35#), 1 min rest,

1 min max rep Push Press (95/65#)

Programming by Chad C

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Memorial Day weekend

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Trident will be closed on Monday. Enjoy memorial day weekend and take a moment to to say thank you

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Saturday, May 28th, 2011

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Trident will be honoring a Fallen Hero, Friend and Navy
SEAL Jason Freiwald. Come Join us 8:30am 9:30am

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Friday May 27th, 2011

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For time:

2000 m Run or Row
50 Pullups

75  Box Jumps 20”
100 Slamball 15/10

125 Double Unders

150 Abmat Situps

(You can do this in any rep scheme you choose)

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Thursday 26th 2011

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20 min AMRAP:
-1 rope climb or 10 rope jumps
-3 dead lift (225/155)
-5 dive-bomber push-ups
-7 wall ball shots (20/12)
-9 burpees

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Wednesday 25th 2011

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3 -5 rounds
10 lateral Burpees
10 weighted Step-ups (ea leg)
10 Barbell Rollouts

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Tuesday 24 May, 2011

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WOD: “Hammer”

Five rounds:

5-Power Clean

10-Front Squats

5-Push Jerk

20-pullups
RX: 135/95. L2: 95/65. L1: <55

90 sec rest between rounds

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Monday May 23, 2011

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3 or 4 min Timed Intervals:
400m run then max pushups for the remainder of the time
1 min rest

400m run then max abmat situps
1 min rest

400m run then max pullups
1min rest

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Friday 20 May 2011

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800 m run or row

38 Abmat Situps

600 m run

(1 burpees for every minute it takes you to finish this section)

rest 2 minutes

 

400m Run or row

19 2-Squat Wall Ball

200 m run

(1 burpees for every minute it takes you to finish this section)

rest 1 min

 

200m run or row

8 Deadlifts (225/135)

200 m run or row

(3 burpees for every minute it takes you to finish this section)

 

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Thursday 19 May, 2011

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15 min to find 1RM Bench Press

15 minute AMRAP of:

5 Thrusters 155/105
7 C2B Pullups
9 Ring Dips
11 Box Jumps 30/24″

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Wednesday may 18th 2011

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 5 rds
15 Power cleans. 95/65#
 400m Run/row

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Tuesday May 17th 2011

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AMRAP 5 Min

11 PushPress (115/75#)

16 Slamball (15/10#)

2 min Rest

AMRAP 5 Min

11 Box Jumps

16 Abmat Situps

2 min Rest

AMRAP 5 Min

11 KB Swings

16 KB Lunge Step Backs

 

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Monday, May 16 2011

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I’m looking for speed.
15 min to find 1 rep max for back squat then

“Trinity”

3 rounds of

6 pullups
12 pushups
18 squats
then a 200m run

4 times

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Friday May 13 2011

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Cash in 800m Row/800m run*

5 Front Squat (135/95)
5 Push Jerk (135/95)
10 V-ups
15 min AMRAP

Cash out 800m Row/800m run*

*Cash in with either a run or the row, then cash out with the one you didn’t choose.

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