WOD

Monday 18th October

Posted by:

1000 M Row or run
30 Push Ups, 30 Pull Ups
750 M Row or run
25 Push Ups, 25 Pull Ups
500 M Row or run
20 Push Ups, 20 Pull Ups

Continue Reading - >
0

Friday 15 October

Posted by:

Squat Cleans 3-3-3-3-3

Then 1 set for max reps @ 115#/75# (sub front squats)

3-5 Rds. Of

5 Burpees

10 DB Thrusters (25/15#)

15 KTE

Continue Reading - >
6

Thursday 14th October

Posted by:

Pick Your Pull Up Poison
20 Min Amrap
Pull Ups – options are:
3 L-Pull Ups,
5 Dead Hang Pull ups,
10 Kipping Pull ups (or band assisted),
15 Jumping Pull Ups
4 Point Shuttle Run

Continue Reading - >
4

Wednesday 13th October

Posted by:

10 Rounds for time:
10 Deadlifts (135/95)
10 Ring Push Ups
Extra: Tabata Supermans

Continue Reading - >
0

Tuesday October 12 2010

Posted by:

Wendler cycle Week 2
Strict Press: 3-70%, 3-80% 3-90% 1- rm max
then

12 Min AMRAP:
10 Slamball or Wall Ball (20/14)
10 DB Pushpress
10 GHD or 15 Abmat

Continue Reading - >
0

Columbus Day

Posted by:

Columbus Day Hours:
6:45, 9:30am
5:15, 6:15 pm

Monday 11th October
5 Rounds for Time of: (Scale to 3 Rds. for newer athletes)
400 M Run
10 Jumping Lunges
15 KB Swings (53#/35)

Enjoy your holiday

Continue Reading - >
0

Friday 8 October 2010

Posted by:

5 Rounds

7 Back Squats (185#/135#)
10 Single Arm OH Walking Lunge Steps (40#/25#)
2 Rope Climb
10 Single Arm OH Walking Lunge Steps (other arm)
7 Ring Dips

Continue Reading - >
0

Thrusday 7 October 2010

Posted by:

AMRAP 20 min

95/65 pound Deadlift, 10 reps
95/65 pound Hang clean, 8 reps
95/65 pound Push-press, 6 reps

Continue Reading - >
0

Wednesday 6 October 2010

Posted by:

Partner WOD:

Row 500M-400M-300M-200M-100M
Rest 2min-1.5min-1min- 30s

While partner rows, complete as many reps as possible at 5 of 6 of the following:
Double Under
Step Back Lunges
K2E
Squat
Man Makers

Sit ups
(can’t do same movement twice)

Rower’s time determines partners work time at movement – rest together. Apply each of the 5 movements to partners row distance, i.e., double under while partner rows 500m, squat while partner does 400m etc. Complete all row distances ...

Continue Reading - >
0

Tuesday 5 October 2010

Posted by:

Overhead squat 3-3-3-6-1 reps (back squat can be a sub)

3@ 55% of 1 Rm

3@ 65% of 1RM

3@ 75% of 1RM

6@85% of 1RM

1 Perceived 1RM

Max tire flips 2 minutes

4 min cumulative plank holds

2 min Hollow Rocks

Continue Reading - >
0

Monday 4 October 2010

Posted by:

Find 1RM Deadlift within 10minutes

Then immediately proceed to max rep HSPU

*Score is deadlift weight multiplied by HSPU reps.

then
8 Minutes to complete:

25 Pull-ups 25 GHD Sit-ups

25 Turkish Get-ups

*then immediately*

50 Box Jumps or Step ups 24”/20”

Scored by total working time between pull-ups, HSPUs, TGUs, and box jumps.

Continue Reading - >
0

Friday 1 October 2010

Posted by:

4 Rounds for time
75 ft Weighted walking lunge, carrying dumbbells or plates overhead for advanced athletes
35 – 30/24 inch Box Jump
10 – Reverse Grip pullups or ring dips

Continue Reading - >
0

30 September 2010

Posted by:

Wendler Cycle 1 week 1 Bench Press 5-5-9-1

5@ 65% of 1RM

5@ 75% of 1RM

9@85% of 1RM

1 Perceived 1RM

2 rounds for time

21 -Clapping pushups

21 -Kettlebell swings, 21 reps 53/35

21 Knees to elbows

21 Double unders

Continue Reading - >
0

29 September 2010

Posted by:

AMRAP 20-30 minutes

5 L- Pullups +5

10 Roll-Outs +5

15 Lateral Burpees +5

Continue Reading - >
0

28 September 2010

Posted by:

Wendler Cycle 1 week 1 Deadlift 5-5-8-1
5@ 65% of 1RM
5@ 75% of 1RM
8@85% of 1RM
1 Perceived 1RM

AMRAP 10 MIN
12 Pushjerk 65/45
10 Jumping Slamball

Continue Reading - >
0
Page 61 of 69 «...3040505960616263...»