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 3.24.14 Monday

A. Back Squat or Front Squat…HEAVY.

  • 10 x 3

Choose the opposite one from what you chose last week.

B. Finish For time: 10, 8, 6, 4, 2

  • Pull-ups or chin-ups
  • Box Jumps 24/20
  • power skaters

C. Bring Sally Up

  • Back Squat Challenge 95/65

D. (optional) Core work- 3 sets:

  • 10 tire sit ups
  • 10 1-leg hip bridge
  • 10 side plank (30s each side)

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WOD 10.31.13 Happy Halloween

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A. Group Mobility

B. Fright WOD:

Run 300 meters, then:

  • 10 T2B or K2E
  • 31 push-ups
  • 10 Power Cleans
  • 31 Kettle bell swings
  • 10 V-ups
  • 31 Speed Skaters
  • 10 Pull-ups
  • 31 air squats
  • 10 Box Jumps
  • 31 Sledge Hammer Strikes (Total Swings)
  • 10 Power Cleans
  • 31 AbMat Sit-ups
  • 10 Walking Lunges/ leg

Then, Run 300 meters

WOD 9.3.13

Plate 163, 'Jumping, standing broad jump'

A. EMOM for 5 minutes

  • 5 Backs Squats
  • (try to use 60% of bodyweight if you are capable, otherwise use the heaviest loading you can with good form.)

B. Standing Broad Jump Test

  • 5 Attempts to establish the max distance possible in one jump.
  • Must jump and land with two feet together.
  • Falling or taking a step forward negates your attempt.

C. AMRAP 15

  • 10  Kettlebell Lunges (35kg/25kg)
  • 30 second Plank
  • 10 Goblet Squats
  • 200m Run

D. 3x

  • 30 sec. Handstand Hold
  • 30 sec. Glute Stretch/side (pigeon)