WOD

July 2 2010

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JACKIE

1000 meter row

45 lb Squat Thursters 50 reps

30 Pull Ups

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1 July, 2010

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800 M Run, 40 double under, 25 abmat situps, v-ups or ghd situps. 3 Rds. for time

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30 June, 2010

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Back Squat 5-5-5-5-5 Pullup and Ring Dip Ladder 10-1(optional, back up 1-10)

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29 June, 2010

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25 Presses, 400 M Run, 25 Push Presses, 400 M Run, 25 Push Jerks, 400 M Run

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28 June, 2010

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” The Chief”

Max Rds. in 3 min.

3 Power Cleans (135m/95w)

6 Pushups

9 Squats

Rest 1 min, Repeat for a total of 5 Cycles

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26 June 2010

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Filthy 50!

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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25 June 2010

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Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

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Thursday, 24 June 2010

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Snatch 1-1-1-1-1, Then AMRAP 15 min. 9 OHS, 9 lateral burpees, 9 Hang Power Snatch. Alternate WOD: 9 Goblet Squat, 9 lateral burpees, 10 Dumbbell Snatch ( 5 each side)

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Wednesday, 23 June 2010

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30 Calorie Row

30 Lunge Steps (with dumbbells)

15 Step Ups (with dumbbells

400 M Run

3 Rds for Time

Bonus- 2 rope climbs each round

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Tuesday, 22 June 2010

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Deadlift1-1-1-1-1

Then:

14-12-10-8-6-4-2

Deadlift (Bodyweight)

Ring Push Ups

High Box Jumps

GHD Sit Ups

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Monday, 21 June 2010

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Press:  2-2-2-2-2

Then;

3 Rounds for time:

20 Push Presses* (M: 105-125 / W: 75-95)

15 Chest to bar Pullups*

10 Burpees

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Friday, 18 June 2010

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Workout – “Helen”

400m Run

21 Kettlebell Swings (53/35#)

12 Pullups

3 Rounds for time.

Then;

Post WOD:  50 Knees-to-elbows, self paced.

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Thursday,17 June

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Strength – Overhead Squat:  5-5-5-5-5

Then;

Workout

AMRAP 15 Min:

3 Overhead Squats (135/95#)

6 Pullups

9 Clapping Pushups (scaled to normal)

OR (If OHS is not possible),

AMRAP 15 min:

10 Goblet Squats

10 Pushups

10 SDHP (95/65#)

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Wednesday, June 16

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Power – Push Jerk:  1-1-1-1-1

Then;

Workout:

Partitioned “Grace:”

10 Cleans

Run 200m (1 lap around building)

10 Jerks (no racks allowed!)

Run 200m

10 Clean and Jerks

Run 200m

10 Jerks

Run 200m

10 Cleans

For time.

*Weights (135/95#). Scaled as necessary.

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Tuesday, June 15 2010

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5 round for time:

25 Double Unders

15 Burpee Box Jumps

400m run

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