WOD 5.13.14 Tuesday

A. Superset

  • Weighted Chin ups  3-3-3-3 (so maybe you still have to scale with a band, and add NO weight… that’s OK)
  • Landmine Press  3-3-3-3

B. 5 RNFT

  • 3 box jumps (challenge yourself with a higher box)
  • 40m banded partner sprints

C. AMRAP (Count Reps)

  • plank hold from hands,
  • every 15 secs do 1 push up (I encourage you to scale up… elevate feet, add weight, stay off your knees, etc.)

When your plank fails or you miss a pushup, you are done

D. 2 rounds

MedBall Big Wheel

 

Advertisements

WOD 12.6.13 Friday

A. 5 Sets – Climbing

3 Position Squat Clean:

  • Below Knee
  • Above Knee
  • Mid thigh (Pockets)
  • GO!!!!!!!!!!

B. EMOM 12

  • Even: 2 Squat Cleans (Weight is your choice)
  • Odd: Max Effort STRICT Pullup (10 rep max)

C. 4x

  • 8 T2B or K2E
  • 20 Double unders (80 singles)
  • 5 Ring v-flyes (hold 5s)

Team WOD 7.20.13

Teams of 2
2 Rounds for time:

Fitness/ Level 1
1. 225  Singles jump rope- Each
2. 50 Front Squats- Each
3. 50 Jumping pull-ups/Banded Pull ups/Low Ring Rows- Each
4. Run .6miles- together

Performance/ Level 2
1. 150 Double Unders- Each
2. 40 O/H Squats (60/40)- Each

3. 40 Pullups- Each
4. 1.15mile Run -together

Hybrid– mix and match from the lists above
example:
1. 225 Singles jump rope- Each
2. 40 O/H Squats (60/40)- Each
3. 50 Jumping pull-ups
4. 1.15mile Run -together

* partner A works while partner B rests (except for run; go together)
you may partition as much as you like, but finish exercise 1 before moving to exercise 2, 3, etc.

6825548225_0be74b0a48_b