WOD

Tuesday 15 Mar 2011

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Wendler Bench Press
3@70%
3@80%
3+@90%

Tabata Tuesday
Row
Situps
Slamball

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Monday Mar 14, 2011

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Run 800 meters
3 Rounds
10 KB Swings
10 Pull ups
Run 400 meters
3 Rounds
15 WallBall
15 Pushups
Run 200 meters
3 Rounds
20 Situps
20 Gobblet Squats KB or DB

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0

Friday, March 11, 2011

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Choose your own Hero workout-one rule: You must be doing the same workout as one other person in class so that no one is working out alone and you have someone to push you.

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Thursday, Mar 10, 2011

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Every minute on the minute for upto 20 min
3 Power Cleans, 6 Kb swings ( or DB Swings)

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Wednesday, Mar 9, 2011

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Wendler Deadlift

3@70%

3@80%

3@90%
100-your age of :

Box jumps

Burpees

Toes to bar/ Knees to Elbow

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Tuesday, Mar 8, 2011

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Wendler Strict Press

3@70%

3@80%

3@90%

WOD: In three minutes, sprint 400 meters and then complete as many reps as possible of Push Press (Men – 95-115 lbs./Women – 65-80 lbs.).
Rest for three minutes.
Repeat for a total of three rounds.

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Tuesday, 8 March 2011

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Wendler Strict Press
3@70%
3@80%
3@90%


In 4 minutes, run 400 meters and then complete as many reps as possible of Push Press (Men – 95-115 lbs./Women – 65-80 lbs.).
Rest for three minutes.
Repeat for a total of three rounds.

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Monday, Mar 7 2011

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“Trevor”
In teams of 4, complete the following for time: (2 people working at a time)
300 Pull-ups
400 Push-ups
500 Sit Ups
600 Squats
*numbers will be adjusted for teams of 3 or 5!

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Friday, Mar 4 2011

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10 mins snatch skill work

5 snatch or 10 DB snatch (85/55)

200m Run or sub 50 Double Unders

4 rounds

 

Cash out: 800 m row or 800m run

 

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Thursday, 3 Mar 2011

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Wendler bench press

5 @ 65%

5 @ 75%

5+ @ 85%

 

A: 1 min row/1 min rest x 6 rds

B: 10 ring push ups

12 KTE

12 min AMRAP

2 mins rest between workouts, half start at A and half at B

 

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Wednesday, 2 Mar 2011

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100m (2 lengths) farmers carry (53/35)

8 Barbell box step ups (20″)

12 stepback lunges (barbell optional)

16 min AMRAP

 

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Tuesday, 1 Mar, 2011

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Wendler squat

5 @ 65%

5 @ 75%

5+ @ 85%

7 HSPUs or 75% of Max Strict Press

12 pistols (6 ea leg)

18 abmat sit-ups

5 rds

 

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Monday, 28 Feb, 2011

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“Eva”

5 rds

30 pull ups

30 KB swings (70/53)

800m run (alt: 1000m row)

 

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1

Friday, 25 Feb, 2011

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9 min AMRAP
6 Power cleans (135/95)
12 Barbell rollouts

2 min rest

9 min AMRAP
12 Air squats
6 Pull ups

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Thursday, 24 Feb 2011

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Wendler Cycle – Strict Press
5 @ 65 percent of 1 RM
5 @ 75 percent of 1 RM
5+ @ 85 percent of 1 RM

14 min AMRAP
200m run (250m row inclement wx plan)
8 SDHP (95/65)
12 Push press (95/65)
use same barbell for both movements

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