WOD

Wednesday, 4 February 2015

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Happy HUMP DAY!!!

2K Row Time Trial

then…

200m Walking Lunges

 

 

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Tuesday, 3 February 2015

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Strict Press 10, 8, 8 @

65, 70, 75%

11 mins AMRAP:

5 Burpees

5 Box Jumps (30/24)

5 S2O’s (95/65)

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Monday, 2 February 2015

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5 mins of Cindy:

5 Pull ups

10 Push ups

15 Squats

– 2 mins rest –

5 mins of Karen:

150 Wall Balls

– 2 mins rest –

5 mins of Helen:

400m Run

21 KBS (24kg/20kg)

12 Pull ups

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Friday, 30 January 2015

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“Christine”

3 RFT:

Row 500 meters

12 Deadlifts: body weight

21 Box jump, 20 inch box

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Thursday, 29 January 2015

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Bench Press 10, 8, 8 @

65, 70, 75%

10-1 Descending Ladder

Ring Push Ups

Weighted Sit Ups

15 KB swings each round

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Wednesday, 28 January 2015

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Squat 10, 8, 8 @

65, 70, 75%

5 RFT:

5 Front squats (155/105)

10 Pull ups

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Tuesday, 27 January 2015

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20 mins EMOM –

Even: Alternating 3 Power

Snatches (Recommended weight,

65-75% of max)

Odd: 30 sec rows

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Monday, January 26, 2015

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A Chipper…

For time:

50 Burpees

15 Slamballs (20/15)

40 Box jumps (24/20)

15 Pull ups

30 Lunges

15 Slamballs

20 T2B

15 Pull ups

10 Squats

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Friday, 23 January 2015

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Skill Work: OHS

15 Minute AMRAP

Ascending Ladder beginning with 2 C2B Pull-ups and 1 OHS (75/55)

So…2-1, 4-2, 6-3, etc

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Thursday, 22 January 2015

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Strength: Deadlift – 6 @ 75%, 4 @ 80%, 4 @85%

For Time:

Cash In: 1000 M Row

5 Rounds:

10 Push-Ups (Hand release)

15 Deadlifts (185/135)

Cash Out: 500 M Row

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Wednesday, 21 January 2015

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Skill Work: Double Unders

EMOM for 16 Min….

Even: 25 Double Unders

Odd: 5 T2B + 10 Slamball

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Tuesday, 20 January 2015

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Strength: Strict Press – 6 @ 75%, 4 @ 80%, 4 @85%

8 min AMRAP

3 Power Clean, 3 Push Press (115/75)

2 Power Clean, 2 Push Press

1 Power Clean, 1 Push Press

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Monday, 19 January 2015

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For Time:

30 Ab Mat Sit-Ups

21 KBS (53/35)

21 Box Jumps (24/20)

30 Ab Mat Sit-Ups

18 KBS

18 Box Jumps

30 Ab Mat Sit-Ups

15 KBS

15 Box Jumps

30 Ab Mat Sit-Ups

12 KBS

12 Box Jumps

30 Ab Mat Sit-Ups

9 KBS

9 Box Jumps

30 Ab Mat Sit-Ups

6 KBS

6 Box Jumps

30 Ab Mat Sit-Ups

3 KBS

3 Box Jumps

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Friday, 16 January 2015

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For Time:

21-18-15-12-9-6-3

Power Clean (95/65)

Ab Mat Sit-Up

Wallball (20/14)

 

HAPPY FRIDAY!

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Thursday, 15 January 2015

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Strength: Bench Press – 6 @ 75%, 4 @ 80%, 4 @85%

4 Min AMRAP

7 Hand Release Push Ups

10 Box Jumps (24/20)

1 Min Rest

4 Min AMRAP

7 Ring Dips

10 Jumping Lunges (5/leg)

1 Min Rest

4 Min AMRAP

10 One Arm DB Press (5/arm)

20 Double Unders

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