5 rounds for time of:
400 meters
15 Burpees
Monday, September 30, 2013
Sunday, September 29, 2013
WOD - Monday, September 30, 2013
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
Thrusters (65-95 lbs.)
Pull-ups
Knees to elbows
Walking lunge steps
Thrusters (65-95 lbs.)
Pull-ups
Knees to elbows
Thursday, September 26, 2013
Wednesday, September 25, 2013
WOD - Thursday, September 26, 2013
Pull-ups 3x max reps
then
400 meter run 50-40-30-20-10 reps for time:
Kettlebell Swings
Double-unders
400 meter run
then
400 meter run 50-40-30-20-10 reps for time:
Kettlebell Swings
Double-unders
400 meter run
Tuesday, September 24, 2013
Sunday, September 22, 2013
WOD - Monday, September 23, 2013
For time:
45 pound barbell Overhead squat, 50 reps
100 Sit-ups
95 pound Overhead squat, 25 reps
50 Knees-to-elbow
135 pound Overhead squat, 10 reps
20 Toes-to-bar
*scale weight as needed
45 pound barbell Overhead squat, 50 reps
100 Sit-ups
95 pound Overhead squat, 25 reps
50 Knees-to-elbow
135 pound Overhead squat, 10 reps
20 Toes-to-bar
*scale weight as needed
Friday, September 20, 2013
WOD - September 21, 2013
Filthy Fifty
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
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
Thursday, September 19, 2013
WOD - Friday, September 20, 2013
4 sets, start every 90 seconds
40' suicide/burpee course*
4 minutes 'rest.' - During the rest get in 12 Bulgarian split squats on each leg (65#/45# DBs)
video
4 sets, start every 90 seconds
40' suicide/burpee course*
*The suicide burpee course consists of the following: Run 10' and back to the start line, do 1 burpee. Run 20' and back to the start line and do 2 burpees. Run 30' and back to the start line and do 3 burpees. Run 40' and back to the start line and do 4 burpees. Whatever is left over of the 90 seconds is used as rest before the next set starts.
40' suicide/burpee course*
4 minutes 'rest.' - During the rest get in 12 Bulgarian split squats on each leg (65#/45# DBs)
video
4 sets, start every 90 seconds
40' suicide/burpee course*
*The suicide burpee course consists of the following: Run 10' and back to the start line, do 1 burpee. Run 20' and back to the start line and do 2 burpees. Run 30' and back to the start line and do 3 burpees. Run 40' and back to the start line and do 4 burpees. Whatever is left over of the 90 seconds is used as rest before the next set starts.
Wednesday, September 18, 2013
WOD - Thursday, September 19, 2013
"Holleyman"
30 rounds for time of:
5 Wall ball - 20 lbs
5 steep incline push-ups
1 Power clean - heavy
Limit of 25 min. to finish
30 rounds for time of:
5 Wall ball - 20 lbs
5 steep incline push-ups
1 Power clean - heavy
Limit of 25 min. to finish
Monday, September 16, 2013
WOD - Tuesday, September 17, 2013
12 minute AMRAP
Walking Lunges – Half court and back
20 DUBS
Farmers Carry – Down and back 45 lbs.
20 Situps
Sunday, September 15, 2013
Thursday, September 12, 2013
Wednesday, September 11, 2013
WOD - Thursday, September 12, 2013
"9/11"
9 min. AMRAP
9 Power clean 105/155
11 Box jumps
then
11 min. AMRAP
9 Burpees
11 Wallball
9 min. AMRAP
9 Power clean 105/155
11 Box jumps
then
11 min. AMRAP
9 Burpees
11 Wallball
Monday, September 9, 2013
WOD - Tuesday, September 10, 2013
Tabata in the Other Room
8 rounds of each - 20 seconds on, 10 seconds off
Hanging dumbell cleans 35/45
Incline bench situps
Back squats 95/135
Hollow rocks
8 rounds of each - 20 seconds on, 10 seconds off
Hanging dumbell cleans 35/45
Incline bench situps
Back squats 95/135
Hollow rocks
Sunday, September 8, 2013
WOD - Monday, September 9, 2013
"Easy" 50
50 Deadlift wallball (use 20 lb. slam ball - let it hit the floor after every toss before squat lifting and toss)
50 Burpee box jump
50 Switch direction pullups (rotate direction after every pullup - facing wall, then turn and do one rep facing room, etc.)
Two start on the wall ball, when the last is done, the next group of two start at wallball on their own clock. Continue for as many groups as needed. Put fastest athletes out first.
50 Deadlift wallball (use 20 lb. slam ball - let it hit the floor after every toss before squat lifting and toss)
50 Burpee box jump
50 Switch direction pullups (rotate direction after every pullup - facing wall, then turn and do one rep facing room, etc.)
Two start on the wall ball, when the last is done, the next group of two start at wallball on their own clock. Continue for as many groups as needed. Put fastest athletes out first.
Thursday, September 5, 2013
WOD - Friday, September 6, 2013
"Fight Gone Bad"
One minute at each station with running clock for three rounds (one minute break between each round)
Push Press - 75 lbs.
Kettle Bell - 45 lbs.
Box Jump - 20"
Wallball - 20 lbs.
Sumo Deadlift High Pull - 75 lbs.
One minute at each station with running clock for three rounds (one minute break between each round)
Push Press - 75 lbs.
Kettle Bell - 45 lbs.
Box Jump - 20"
Wallball - 20 lbs.
Sumo Deadlift High Pull - 75 lbs.
Tuesday, September 3, 2013
WOD - Wednesday, September 4, 2013
15 min AMRAP
30 Kettlebell swings
30 double unders
Bear crawl down and back
30 Kettlebell swings
30 double unders
Bear crawl down and back
Monday, September 2, 2013
WOD - Tuesday, September 3, 2013
6 Rounds
10 Squat Cleans 95/135
10 Pullups
400 m. at start of WOD and 400 m. at the end.
10 Squat Cleans 95/135
10 Pullups
400 m. at start of WOD and 400 m. at the end.
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