WOD

Monday, 14 April 2014

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5, then 7, then 3 minute AMRAP:

200m Run

15 Up and Over Box Jumps (24”/20”)

10 Knees to Elbow

Rest 2 minutes between AMRAPS

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Friday, 18 April 2014

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“Nancy”

 

Five rounds:

400 m Run

15 Overhead squat (95/65)

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Friday, April 4, 2014

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‘Karen likes to Clean’
150 Wall Balls (20/14)
*Every 2 mins stop and perform
3 x Power Cleans (135/95)
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Thursday, April 3, 2014

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“300”
25 Pull Ups
50 Deadlifts (135/95)
50 Push Ups
50 Box Jumps (24/20)
50 TTB
50 Kettlebell Clean and Press (35/25)
25 Pull Ups
‘This is SPARTA!’
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Wednesday, April 2, 2014

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Bench Press
10 @ 65%
8 @ 70%
8 @ 75%
Death by Burpee:
On the minute – perform 4 bpes the first minute, 6 bpes the second minute, 8 bpes the third minute, and so on until you cannot complete the requisite amount of bpes in one minute.
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Tuesday, April 1, 2014

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Front Squat
10 @ 65%
8 @ 70%
8 @ 75%
‘Hot Sauce’ – A Tribute to T-Battle
In 10 minutes, complete as much of the following as possible:
(if you finish – repeat…)
Row 750m
21 FS (135/95)
30 C2B Pull ups
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Monday, March 31, 2014

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12 MIN AMRAP:

5 HSPU

10 Deadlifts (225/155)

10 Box Jumps (24/20)

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Friday, March 28, 2014

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WOD 14.5

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

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Thursday, March 27, 2014

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SHOULDER PRESS
10 @ 65%
8 @ 70%
8 @ 75%
21-15-9
Burpees
Abmat Sit Ups w/Medball
DB Push Press (Medium weight)
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Wednesday, March 26, 2014

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DEADLIFT
10 @ 65%
8  @ 70%
8  @ 75%
3 RFT:
21 KBS (53/35)
21 Walking Lunge Steps
21 Double Unders
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Tuesday, March 25, 2014

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Running Bear Partner WOD
(one partner runs, one partner
executes the barbell complex)
4 RFT:
5 Reps Bear Complex (#95/#65)
400m Run

 

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Monday, March 24, 2014

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16 Minutes – EMOM:
150m row (even mins)
4 Pull Ups (odd mins)
8 Push Ups
12 Squats
 
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Thursday March 20

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Bench Press: 10, 8, 8 @ 65%, 70%, 75%

 

8 Min:

10 Box Jumps (24/20)

Max rep ring push ups – ladder up by 3 every round

(10 box jumps, 3 Ring Push ups, 10 box jumps, 6 ring push ups, etc.)

 

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Wednesday March 19

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Front Squat: 10, 8, 8 @ 65%, 70%, 75%

 

Every 3 minutes for 12 Minutes:

 

Alternate between:

Run 400M, then 15 Front Rack Lunges (95/65)

 

Row 400M, then 15 Front Rack Lunges (95/65)

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Tuesday March 12

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5 Min EMOM (minutes 1-5)

3 Power Snatches

5 Min EMOM (minutes 6-10)

2 Power Snatches, 2 OHS

At the start of minute 11…

As many Power Snatches as possible in 1 Minute

At the start of minute 12:

As many OHS as possible in 1 minute

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