4 Rounds
5 Dead lift 155/225
15 Burpees
30 Situps
Monday, April 29, 2013
Sunday, April 28, 2013
WOD - Monday, April 29, 2013
7 Rounds
200M Run
10 Wall Balls 14/20
10 Hang Power Cleans 65/95
10 Box Jumps
10 KTE's
200M Run
10 Wall Balls 14/20
10 Hang Power Cleans 65/95
10 Box Jumps
10 KTE's
Thursday, April 25, 2013
Wednesday, April 24, 2013
Monday, April 22, 2013
WOD - Thursday, April 23, 2013
20 minute AMRAP
5 Overhead squat 75/115
10 Push press 75/115
15 Box jump
5 Overhead squat 75/115
10 Push press 75/115
15 Box jump
Sunday, April 21, 2013
WOD - Monday, April 22, 2013
4 sets of 3 reps of your 3 rep max. (partner needed)
2 sets of as many presses as possible at 75% of 3 rep max
2 sets of as many presses as possible at 50% of 3 rep max
3 Rounds
400 m. (2 min. rest between each)
2 sets of as many presses as possible at 75% of 3 rep max
2 sets of as many presses as possible at 50% of 3 rep max
3 Rounds
400 m. (2 min. rest between each)
Thursday, April 18, 2013
WOD - Thursday, April 18, 2013
12 Min. AMRAP
14 Grasshoppers
12 Jump tucks (Jump and draw both knees to chest)
10 Elevated pushups
8 Knees to elbows
14 Grasshoppers
12 Jump tucks (Jump and draw both knees to chest)
10 Elevated pushups
8 Knees to elbows
Monday, April 15, 2013
WOD - Tuesday, April 16, 2013
3 Rounds
400M Run
8 Burpee box jumps
12 Power Cleans 95/135
16 K.B. Swings (heavy)
30 Dubs
400M Run
8 Burpee box jumps
12 Power Cleans 95/135
16 K.B. Swings (heavy)
30 Dubs
Sunday, April 14, 2013
Thursday, April 11, 2013
WOD - Friday, April 12, 2013
4 Rounds
Down and back - 5 standing broad jumps/3 burpees
Down and back (twice) - Farmer's carry
Down and back - 5 standing broad jumps/3 burpees
Down and back (twice) - Farmer's carry
Wednesday, April 10, 2013
Monday, April 8, 2013
WOD - Tuesday, April 9, 2013
800M Run
30 Box Jumps
30 KTE's
30 Walking Lunges
30 KB Swings 35/53
30 Burpees
400M Run
30 Deadlifts 95/135
30 Wall Balls 14/20
30 Dubs/400 Singles
30 Push Press 45/65
30 DB Cleans 20/30
200M Run
30 Box Jumps
30 KTE's
30 Walking Lunges
30 KB Swings 35/53
30 Burpees
400M Run
30 Deadlifts 95/135
30 Wall Balls 14/20
30 Dubs/400 Singles
30 Push Press 45/65
30 DB Cleans 20/30
200M Run
Sunday, April 7, 2013
Thursday, April 4, 2013
Wednesday, April 3, 2013
WOD - Thursday, April 4, 2013
13.5
Complete as many rounds and reps as possible in 4 minutes of:
65 lb. Thruster, 15 reps (Full, deep squat)
15 Pull-ups (We're getting a break - chin MUST get to the bar)
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
OR
Long Tabata
6 Rounds of 40 seconds work, 20 seconds rest (1 min. rest between rounds)
Wall ball
Hollow rocks
Kettlebell
Complete as many rounds and reps as possible in 4 minutes of:
65 lb. Thruster, 15 reps (Full, deep squat)
15 Pull-ups (We're getting a break - chin MUST get to the bar)
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
OR
Long Tabata
6 Rounds of 40 seconds work, 20 seconds rest (1 min. rest between rounds)
Wall ball
Hollow rocks
Kettlebell
Monday, April 1, 2013
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