4 Rounds
6 Pushpress 135/115
8 Dips
10 Deadlift
Sunday, February 28, 2016
Friday, February 26, 2016
WOD - Friday, February 26, 2016
16.1
20 Min. AMRAP
25' Overhead walking lunges - 65 lbs.
8 Bar facing burpees
25' Overhead walking lunges
8 Chin over bar pull ups
Men's 55-59 Standard
20 Min. AMRAP
25' Overhead walking lunges - 65 lbs.
8 Bar facing burpees
25' Overhead walking lunges
8 Chin over bar pull ups
Men's 55-59 Standard
Wednesday, February 24, 2016
Tuesday, February 23, 2016
Sunday, February 21, 2016
Thursday, February 18, 2016
WOD - Friday, February 19, 2016
Man Maker
As many reps as possible in 10 Min.
Alternate every 2:30 between 25 and 20 lb. dumbells
video
As many reps as possible in 10 Min.
Alternate every 2:30 between 25 and 20 lb. dumbells
video
Wednesday, February 17, 2016
Monday, February 15, 2016
WOD - Tueaday, February 16, 2016
3 Rounds
Bear crawl - down & back
Broad jump/burpees - down & back
2-footed standing broad jump. Jump and land on two feet. Land without rocking forward or backward. If you rock, go back to landing location before next jump. After every 5 jumps do 3 burpees. If you don't land on or past the finish line on your last 5 jumps do 3 burpees and get across the line.
Bear crawl - down & back
Broad jump/burpees - down & back
2-footed standing broad jump. Jump and land on two feet. Land without rocking forward or backward. If you rock, go back to landing location before next jump. After every 5 jumps do 3 burpees. If you don't land on or past the finish line on your last 5 jumps do 3 burpees and get across the line.
Sunday, February 14, 2016
WOD - Monday, January 15, 2016
21-15-9
Front squat - 155/135 (rack)
2x Back extension
Power snatch 95/75
3x Dubs
Front squat - 155/135 (rack)
2x Back extension
Power snatch 95/75
3x Dubs
Thursday, February 11, 2016
WOD - Friday, February 12, 2016
Treadmill Ladder - From the bottom
Start at 0 degrees incline and 9 mph. At every minute increase incline by 1 degree and decrease speed .5 mph. At 11 minutes you are running at 4 mph with a 10 degree incline. Continue going back up the ladder. At each minute decrease the incline 1 degree and increase the speed .5 mph.
Keep up the pattern until you get off the treadmill.
Every minute is one round. Every second is one rep.
Start at 0 degrees incline and 9 mph. At every minute increase incline by 1 degree and decrease speed .5 mph. At 11 minutes you are running at 4 mph with a 10 degree incline. Continue going back up the ladder. At each minute decrease the incline 1 degree and increase the speed .5 mph.
Keep up the pattern until you get off the treadmill.
Every minute is one round. Every second is one rep.
Wednesday, February 10, 2016
WOD - Thursday, February 11, 2016
3 Rounds
30 seconds of:
Leg lifts
Elbow to knee crunches
Plank hold
Rest
1 min. rest for changover
3 Rounds
30 seconds of:
Deadlift (95 lbs)
Power clean
Push press
Rest
1 min. rest for changover
30 Burpees
30 seconds of:
Leg lifts
Elbow to knee crunches
Plank hold
Rest
1 min. rest for changover
3 Rounds
30 seconds of:
Deadlift (95 lbs)
Power clean
Push press
Rest
1 min. rest for changover
30 Burpees
Tuesday, February 9, 2016
WOD - Wednesday, February 10, 2016
15 min. AMRAP
9 Dead lift - 145 lbs.
12 Hand release pushups
15 Box Jump - 20"
9 Dead lift - 145 lbs.
12 Hand release pushups
15 Box Jump - 20"
Monday, February 8, 2016
WOD - Tuesday, February 9, 2016
3 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
*Full 3 min. rest between rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
*Full 3 min. rest between rounds
Thursday, February 4, 2016
Monday, February 1, 2016
WOD - Tuesday, February 2, 2016
12 Min. Amrap
20 Kettlebell - 45 lbs.
15 Wallball - 20 lbs.
10 Burpee box jump
20 Kettlebell - 45 lbs.
15 Wallball - 20 lbs.
10 Burpee box jump
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