Currently browsing tag

shoulders

2015-08-15

Team WOD @ 9 am Teams of 3 400 m run together w/ 3 burpees stations (each person does 6 burpees each at each station) 150 med ball toss (10 ft apart) (20/14) 150 push ups 150 kb swings (1.5/1) 150 sit ups 150 squats 400 m run together w/ …

2015-08-13

Strength Nose-2-Wall Handstand Holds 4 Sets x 30 Second holds WOD 2 rds 2 minute stations – box jumps (24/20) hang power cleans (95/65) double-unders push press (95/65) 1 minute rest between rounds *score is total reps completed

2015-08-11

StrengthEvery 45 Seconds for 6 Minutes: Seated Dumbbell Press x 4 reps *Moderately Heavy Weight Total: 35# Dumbbells WOD AMRAP 20 min 200 m run 5 kb snatch right arm (1.5/1) 5 kb snatch left arm (1.5/1) 10 goblet squats Total: 7 rds + 50m (1 pd)

2015-08-06

Strength Deadlift 5 @ 75%, 4 @ 80%, 3 @ 85%, 3 @ 90%   WOD 400 m row 25 pull ups 2 rope climbs 25 sit ups 400 m run 25 push ups 2 rope climbs 25 walking lunges 400 m row 25 squats 2 rope climbs 25 toes …

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 …