WOD 5.16.14 Friday

A. Back squat (75%of 1 RM)

  • 5-5-5-5-5

B. AMRAP 10

  • 10 Back squats (use 60% of weight used in part A)
  • 10 Tire Sit-ups or v-ups
  • 10 Pull ups

C. Ladder *Work up to the highest minute you can— Score the minute you completed + reps of the failed attempt

Minute 1 =

  • 1 T2B
  • 1 Burpee

Minute 2 =

  • 2 T2B
  • 2 Burpees, ETC…

 

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WOD 12.11.13 Wednesday

A. 10 Min Clock

  • Power Clean – build to “heavy” of the day.
    • Points of performance: Arms straight and long, Bar stays close to the body, bang or brush, and catch the bar in the rack position.

B. 20 Min EMOM

With a partner and 1 Barbell. Partners should aim to match up with someone using about the same weight.

at the top of the minute P1 will perform :

  • 3 Power Cleans @ approximately 75% of today’s 1RM
  • 7 or 10 Burpees

at the top of the next minute

P2 will perform:

  • 3 Power Cleans @ approximately 75% of today’s 1RM
  • 7 or 10 Burpees

Athlete’s may adjust the weight up or down as it goes so bring a few extra weights. You must absolutely finish your rep and weight scheme under the minute or adjust down.

C. 3x

  • 8 HSPU
  • 8 Body rows
  • 8 situps

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WOD 7.25.13

LEVEL 1

 

A. 4 Rounds
7-9 Ring Dips
30 Sec Rest
7-9 Ring Rows (single leg)
30 Sec Rest
7-9 Toes to Bar
30 sec Rest

B. 3 Rounds
20 Pull-Ups
30 Sit-Ups (10 lb plate)
500M Row

C. 3 Rounds
8-10 Hollow holds- 10 sec
20-30 Sec Handstand Hold

LEVEL 2

 

A. 4 Rounds
3-5 Muscle Ups
30 Sec Rest
2-3 Handstand Push-Ups
30 Sec Rest
3-5 Pistols (each leg)
30 Sec Rest

B. 3 Rounds
500M Run
30 Sit-Ups (25 lb plate)
20 Pull-Ups

C. 3 Rounds
5 Single Arm KB Snatch

25 Unbroken Double Unders

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