Currently browsing tag

arms

2015-08-01

WOD 12 minute AMRAP: 2 HSPU 3 Toes 2 Bar 4 HSPU 6 Toes 2 Bar 6 HSPU 9 Toes 2 Bar 8 HSPU 12 Toes 2 Bar 10 HSPU 15 Toes 2 Bar *Once you finish 15 T2B, start over with 2 HSPU **Score=total reps completed ***75 reps total …

2015-07-29

WOD “Crain” 2 rds: 34 push ups 50 m sprint 34 Deadlifts (135/95) 50 m sprint 34 box jumps (24/20) 50 m sprint 34 Clean and Jerks (95/65) 50 m sprint 34 burpees 50 m sprint 34 wall balls (20/14) 50 m sprint 34 Pull ups 50 m sprint *40 …

2015-07-28

WOD 5 Rds: 2 Wall Climbs 10 ring dips 20 alternating pistols 300 m row Time: 25:23 (red band ring dips, assisted pistols)

2015-07-26

WOD “The Chief” Max Rounds in 3 minutes of : 3 Power Cleans (135/95) 6 push ups 9 squats Rest 1 minute. *Repeat for a total of 5 cycles Total: 17 rds + 4 squats Rx

2015-07-22

WOD 400 m run -then- 3 rds: 10 SDHP(95/65) 10 HSPU -then- 400 m run -then- 3 rds: 10 Thrusters (95/65) 10 Pull Ups -then- 400 m run Time: 23:18 Rx

2015-07-20

Strength 6 min EMOM Even: 3 Power Cleans Odd: 3 Thrusters WOD Tabata: Jumping lunges (full hip extension) Sit ups Push Ups Squats Score = Total Reps Completed Total: 340 (115# for the strength) Lunges Sit-ups Push-ups Squats 18 11 11 12 16 11 11 11 12 11 10 10 …

2015-07-19

WOD 2 Rounds: 20 Cal Row 20 Sit-ups 20 Kb swings (1.5 pd) 20 Double Unders 20 Squats 20 Ball Slams 20 Lunges 20 Push-ups Optional buy out: Run the dirt mile Time: Completed WOD in 13:51 Rx (rested for 2 minutes then ran the dirt mile. Completed WOD and …