Three Rounds for Time of:
20 - 35 lb. Dumbbell snatch, right arm
15 - Pull-ups
20 - Sit ups
35 lb. Dumbbell snatch, left arm
20 - 15 - Pull-ups
20 - Sit ups
Friday, September 30, 2011
Wednesday, September 28, 2011
WOD - Thursday, September 29, 2011
500 m.
30 Wallball Shots, 15-20 lbs.
20 knees to elbows
30 Box jumps
20 Sumo-deadlit high-pull, 68 lb. bar
30 Burpees
20 Shoulder to overhead, 75-95 lbs.
20 Bent over row (each arm), 35-45 lbs.
30 Wallball Shots, 15-20 lbs.
20 knees to elbows
30 Box jumps
20 Sumo-deadlit high-pull, 68 lb. bar
30 Burpees
20 Shoulder to overhead, 75-95 lbs.
20 Bent over row (each arm), 35-45 lbs.
Monday, September 26, 2011
WOD - Tuesday, September 27, 2011
Seven rounds for time of:
15 Pull-ups
15 Power Squat Clean
15 Push-ups
15 Pull-ups
15 Power Squat Clean
15 Push-ups
Sunday, September 25, 2011
WOD - Monday, September 26, 2011
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots
10 Toes to bar
10 Box jumps
10 Wall ball shots
10 Toes to bar
10 Box jumps
Thursday, September 22, 2011
WOD - Friday, September 23, 2011
Fight Gone Bad
Three Rounds of 5 events; each lasting one minute, then moving immediately to the next. There is a one minute break between the three rounds.
"A"
Push Press - 58 lbs.
Kettle bell swing - 40 lbs. - extend to the 1:00 position on top
Summo dead lift high pulls - 58 lbs. - taking bar from the floor, hands must be brought to chin each rep
"B"
Push Press - 58 lbs.
Kettle bell swing - 40 lbs. - extend to the 1:00 position on top
Sit up with medicine ball - 15 lbs. - ball must touch the ground at both ends of each sit up
Wall ball - 15 lb.
Summo dead lift high pulls - 58 lbs. - taking bar from the floor, hands must be brought to chin each rep
Three Rounds of 5 events; each lasting one minute, then moving immediately to the next. There is a one minute break between the three rounds.
"A"
Push Press - 58 lbs.
Kettle bell swing - 40 lbs. - extend to the 1:00 position on top
Box Jump
Wall ball - 15 lb.Summo dead lift high pulls - 58 lbs. - taking bar from the floor, hands must be brought to chin each rep
"B"
Push Press - 58 lbs.
Kettle bell swing - 40 lbs. - extend to the 1:00 position on top
Sit up with medicine ball - 15 lbs. - ball must touch the ground at both ends of each sit up
Wall ball - 15 lb.
Summo dead lift high pulls - 58 lbs. - taking bar from the floor, hands must be brought to chin each rep
Wednesday, September 21, 2011
WOD - Thursday, September 22, 2011
Three Rounds of:
15 Push ups
15 Dips
145-185 lb Deadlift, 10 reps
20 Sit ups
145-185 lb Deadlift, 10 reps
20 Sit ups
20 Back extentions
15 Double unders
Monday, September 19, 2011
WOD - Tuesday, September 20, 2011
5 Rounds:
Bench Press (first round should be somewhere between 10-20 reps - use same weight)
Pullups (first round should be at least 10 reps - use band if needed)
Walk between rooms as rest period. This is not a timed WOD.
Bench Press (first round should be somewhere between 10-20 reps - use same weight)
Pullups (first round should be at least 10 reps - use band if needed)
Walk between rooms as rest period. This is not a timed WOD.
Sunday, September 18, 2011
WOD - Monday, September 19, 2011
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
WOD Demo Video
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
WOD Demo Video
Thursday, September 15, 2011
WOD - Friday, September 16, 2011
21-15-9 rep rounds of:
Power Snatch - 45-75 lbs.
Wallball
Knees to elbows
Power Snatch - 45-75 lbs.
Wallball
Knees to elbows
Wednesday, September 14, 2011
WOD - Thursday, September 15, 2011
Three rounds for time of:
25 Push ups
25 Pull ups
25 Dips
75 Squates
25 Push ups
25 Pull ups
25 Dips
75 Squates
Monday, September 12, 2011
Thursday, September 8, 2011
WOD - Friday, September 9, 2011
Mike and Steve are out today. If your working out, do yesterdays' WOD. It took 15 min.
- use light bars with 25 lb. bumper plates for hanging squat clean
- 45-50 lb. kettlebell
- 15-18 lb. wallball
- jump ropes on the half wall in the back room
- use light bars with 25 lb. bumper plates for hanging squat clean
- 45-50 lb. kettlebell
- 15-18 lb. wallball
- jump ropes on the half wall in the back room
Wednesday, September 7, 2011
WOD - Thursday, September 8, 2011
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, dumbbells
25 Back extensions
30 Wall ball shots
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, dumbbells
25 Back extensions
30 Wall ball shots
Tuesday, September 6, 2011
Thursday, September 1, 2011
WOD - Thursday, September 1, 2011
Eight rounds for max reps of:
55-75 lb. Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
WOD Demonstration Video
55-75 lb. Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
WOD Demonstration Video
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