Monday, March 25, 2013

WOD
30 min AMRAP
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
*** Buyin at minute 0, 10, and 20 of 10 Squat Clean and Jerks (155, 105). 30 reps in total.
Post total rounds of Cindy.

Wednesday, march 20, 2013

Strength WOD

Thruster

1 x 3, 3, 2, 2, 1, 1

Achieve a Heavy Single / 1 Rep Max

 

WOD

Complete For Time

60 Sit-ups

500 Meter Row

40 Sandbag Walking Lunges (60, 40)

30 KB Snatches (55, 35)

20 Shoulder to Overhead (135, 95)

10 Hand Stand Pushups

Tuesday, March 12, 2013

Strength WOD
6 min AMRAP
4 – Deadlifts
3 Hang Power Cleans (185, 115)
2 Front Squats (185, 115)
1 Shoulder to Overhead (185, 115)

Post total rounds.
WOD
4 Rounds
1 min MAX Reps
- KB Swings (70, 55)
- Calorie Row
- Double Unders
- Rest (1 min)
Post total reps.

Monday, March 11, 2013

For time complete:

50 push-ups 500 meter run
50 pull-ups 500 meter run
50 air squats 500 meter run

Core WOD

Accumulate 2 minutes in the Hollow Rock
Accumulate 2 minutes in the Weighted Plank

Tuesday, March 5, 2013

Strength Wod
- Deadlifts (3,3,3,3, 3, 3)
Post  3 RM – does not have to be touch and go, but minimize rest in between reps to less than 5 seconds

WOD
4 Rounds
3 Min Clock For Work
1 Min of Rest
4 Min + 4 Rounds = 16 Minutes Total
Start With:
400 Meter Run
12 Toes To Bar
** Max KB Swings with remaining time (70, 55)
Post total Kb swing reps for all 4 rounds

Monday, March 4, 2013

Death by clean and jerk”
Every minute on the minute complete 1 power clean and jerk (135, 95), increase one rep on every minute.

(Min 1 – 1 rep, minute 2 – 2 reps, minute 3 – 3 reps…etc until you cannot complete the total amount of reps for that minute.

** If you fail to get to minute 10 you have a 10 burpee penalty every minute until minute 10.
WOD 2
3 rounds for time:
45 sec hanging L-sit hold (accumulate)
50 unbroken double unders
2 rope climbs – touch and go * legs are not to touch the ground, about 1-2 feet above ground inbetween the first and second ascend.
*any scale down (not unbroken dubs or rope climb…etc.will have a penalty of 10 burpees per break)

Pos total time to completion, including burpee penalties

Friday, March 1, 2013

WOD 1

800 meter run

30 deadlifts (275, 185)

800 meter run

Post time:

rest 5-7 minutes

WOD 2

8 Minutes max reps

- Max reps unbroken Chin-ups (reverse grip)

- Max reps unbroken weighted pushup (45, 25 plate)

Post total reps