Stan
21-15-9
Hanging Clean & jerk - 125 lbs.
Pull-ups
Tuesday, January 31, 2017
Monday, January 30, 2017
WOD - Tuesday, January 31, 2017
15 min. AMRAP 3 x 15
15 min. AMRAP
15 Deadlift - 145 lbs.
15 Box jump - 24"
15 Wallball - 20 lbs.
15 min. AMRAP
15 Deadlift - 145 lbs.
15 Box jump - 24"
15 Wallball - 20 lbs.
Sunday, January 29, 2017
WOD - Monday, January 30, 2017
On the Ground
50 Situps
25 Burpees
20 Turkish get-ups @ 25 lbs. (10 each arm)
25 Burpees
50 Situps
50 Situps
25 Burpees
20 Turkish get-ups @ 25 lbs. (10 each arm)
25 Burpees
50 Situps
Thursday, January 26, 2017
WOD - Friday, January 27, 2017
Leg Day
Not for time
10 back squat - tough weight
10 one-legged good mornings with kettlebell - each leg
5 back squat - heavier
10 one-legged good mornings with kettlebell
2 back squat - even heavier
10 one-legged good mornings with kettlebell
10 front squat - lighter than first round of back squats
50 push-ups (25 w/feet on box)
If you are on TrackMyPr log your weight progression in Comments for future reference.
Not for time
10 back squat - tough weight
10 one-legged good mornings with kettlebell - each leg
5 back squat - heavier
10 one-legged good mornings with kettlebell
2 back squat - even heavier
10 one-legged good mornings with kettlebell
10 front squat - lighter than first round of back squats
50 push-ups (25 w/feet on box)
If you are on TrackMyPr log your weight progression in Comments for future reference.
Tuesday, January 24, 2017
WOD - Wednesday, January 25, 2017
Kinda FGB
5 Rounds (1 min. each)
Kettle-bell - 45 lbs
Burpee
Power clean - 115 lbs.
Rest
5 Rounds (1 min. each)
Kettle-bell - 45 lbs
Burpee
Power clean - 115 lbs.
Rest
Monday, January 23, 2017
WOD - Tuesday, January 24, 2017
Gym Fun
6 Rounds
3 times sprint down and back
15 pushups
30 DUBS (use mats to protect floor)
6 Rounds
3 times sprint down and back
15 pushups
30 DUBS (use mats to protect floor)
Sunday, January 22, 2017
WOD - Monday, January 23, 2017
10 to 50
10 box jump - 36"
15 chest to bar pullups
20 snatch - 75 lbs.
25 overhead squat
30 toes to bar
35 kettlebell swing
40 med ball cleans
45 burpees
50 incline situps
10 box jump - 36"
15 chest to bar pullups
20 snatch - 75 lbs.
25 overhead squat
30 toes to bar
35 kettlebell swing
40 med ball cleans
45 burpees
50 incline situps
Thursday, January 19, 2017
WOD - Friday, January 20, 2017
Unbroken
5 rounds:
Pull-ups
Kettlebell swings
Wallball
Each round do as many reps as you can unbroken. Once you break on an exercise (come off the bar, drop the KB or ball, or break your rhythm), move directly to the next exercise. At the end of 5 rounds, your score is the total number of reps.
5 rounds:
Pull-ups
Kettlebell swings
Wallball
Each round do as many reps as you can unbroken. Once you break on an exercise (come off the bar, drop the KB or ball, or break your rhythm), move directly to the next exercise. At the end of 5 rounds, your score is the total number of reps.
Tuesday, January 17, 2017
WOD - Wednesday, January 18, 2017
Tumilson
8 rounds:
Run 200m
11 dumbbell burpee deadlifts (45 lbs dumbbells)
8 rounds:
Run 200m
11 dumbbell burpee deadlifts (45 lbs dumbbells)
Monday, January 16, 2017
Sunday, January 15, 2017
Thursday, January 12, 2017
WOD - Friday, January 13, 2017
Air Force WOD
Using a 95 lbs barbell:
20 thrusters
20 SDHP
20 push jerk
20 overhead squat
20 front squat
At the beginning of every minute, you must complete 4 burpees. 20 minute time limit.
Using a 95 lbs barbell:
20 thrusters
20 SDHP
20 push jerk
20 overhead squat
20 front squat
At the beginning of every minute, you must complete 4 burpees. 20 minute time limit.
Tuesday, January 10, 2017
WOD - Wednesday, January 11, 2017
Kettlebell Hell
3 rounds:
20 kettlebell swings
20 box step-ups with KB
20 1 arm OH walking lunge (10 each arm)
200m run with KB
3 rounds:
20 kettlebell swings
20 box step-ups with KB
20 1 arm OH walking lunge (10 each arm)
200m run with KB
Monday, January 9, 2017
WOD - Tuesday, January 10, 2017
Max pull-ups
Then
5 rounds:
5 dips
10 wallball
15 back extensions
20 ab mat sit-ups
Then
5 rounds:
5 dips
10 wallball
15 back extensions
20 ab mat sit-ups
Sunday, January 8, 2017
Thursday, January 5, 2017
WOD - Friday, January 6, 2017
Bar Fight
5 Rounds
10 Deadlift - 75 lbs.
9 Hanging clean
8 Push press
7 SDHP
6 Hanging snatch
5 Bar facing Burpees
5 Rounds
10 Deadlift - 75 lbs.
9 Hanging clean
8 Push press
7 SDHP
6 Hanging snatch
5 Bar facing Burpees
Tuesday, January 3, 2017
WOD - Wednesday, January 4, 2017
7th Hades
100 dubs
7 Rounds:
7 Kettlebell
7 Wallball - 20 lbs.
7 Pushups
7 Box jump - 24"
100 dubs
100 dubs
7 Rounds:
7 Kettlebell
7 Wallball - 20 lbs.
7 Pushups
7 Box jump - 24"
100 dubs
Monday, January 2, 2017
WOD - Tuesday, January 3, 2017
Thrusters on the minute
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb. (Scaled at 55 lbs.)
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb. (Scaled at 55 lbs.)
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.
WOD - Monday, January 2, 2017
Deadlift and Run
21 Deadlift (225/185 lbs.)
400 m.
18 Deadlift
400 m.
15 Deadlift
400 m.
12 Deadlift
400 m.
21 Deadlift (225/185 lbs.)
400 m.
18 Deadlift
400 m.
15 Deadlift
400 m.
12 Deadlift
400 m.
WOD - Thursday, December 29, 2016
Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs
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, 35 lbs
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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