Currently browsing

April 2013

2013-04-30

STRENGTH Back Squats 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Front Squats 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 85% WOD 4 rounds for time of: Handstand push-ups, 5 reps Row 200 meters Pull-ups, 10 reps Run 200 meters Time: 14:09 …

2013-04-29

STRENGTH Shoulder Press 4 x 5 @ 40% 5 @ 50% 5 @ 60% WOD 2 Rounds for time: EMOM 2/1.5 pood Kettle Bell Swings, 30 reps Rest 1 min 20/14# Wall Balls, 30 reps Rest 1 min 75/55# Sumo Deadlift High Pull, 30 reps Rest 1min *The initial penalty …

2013-04-27

TEAM WOD Teams of 4 30 Wallballs (20/14) 1- 30 Hand Release Pushups 2 – 30 Box jumps (24/20) 3 – 30 KB swings (1.5/1) 4 – Row 300m 30 Deadlifts (225/135) Rules: 1. The wallballs are performed one athlete at a time, starting with the women. When all four …

2013-04-22

STRENGTH Shoulder Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% (125# fail) WOD AMRAP 6 min 3 Pull-ups 6 Push-ups 9 Squats Rest 3 min AMRAP 6 min 3 Knees to elbow 6 Box jumps, 24/20” 9 Sit-ups Total: …