Saturday, April 30, 2011
11.6
180WOD
3 Thrusters
3 pullups - chest to bar
7 min amrap...each round goes up by 3 reps...so second round is 6 & 6
Friday, April 29, 2011
Wednesday, April 27, 2011
Three Mini AMRAP Sprints
Skill Work
Ring Holds and Dips
Handstand Holds and Push ups
180 WOD
5 Min AMRAP
40 Sit Ups
30 KB Swings
20 Ball Slams
10 Broad Jumps
Rest 2 min : REPEAT 2 times
Ring Holds and Dips
Handstand Holds and Push ups
180 WOD
5 Min AMRAP
40 Sit Ups
30 KB Swings
20 Ball Slams
10 Broad Jumps
Rest 2 min : REPEAT 2 times
Tuesday, April 26, 2011
Partner AMRAP!
Skill Work
Snatch - Overhead Squat
Working on Squat Snatch if feeling comfortable with both moves
Partner 20 Min AMRAP
6 OHS 96/65
12 Games Push ups
24 Dubs / 72 Singles
One partner working at a time rotating back and forth between the 3 movements
Snatch - Overhead Squat
Working on Squat Snatch if feeling comfortable with both moves
Partner 20 Min AMRAP
6 OHS 96/65
12 Games Push ups
24 Dubs / 72 Singles
One partner working at a time rotating back and forth between the 3 movements
Monday, April 25, 2011
Monday 200 for time!
180 SKILL WORK
Push Press
5 x 5
THEN......
180 WOD
100 Burpees & 100 Box jumps
Partition them any way you like..i.e. 10 sets off 10...2 sets of 50...Whatever it takes to get them done in 18 minutes or less!
Push Press
5 x 5
THEN......
180 WOD
100 Burpees & 100 Box jumps
Partition them any way you like..i.e. 10 sets off 10...2 sets of 50...Whatever it takes to get them done in 18 minutes or less!
Saturday, April 23, 2011
Friday, April 22, 2011
Calm before the STORM
AIR SQUATS 80, 64, 48, 32, 24, 16
KB SWINGS 40, 32, 24, 16, 12, 8
RING/BENT 20, 16, 12, 8, 6, 4
ROWS
Ready or Not... GAMES WOD 5 tomorrow!!!
KB SWINGS 40, 32, 24, 16, 12, 8
RING/BENT 20, 16, 12, 8, 6, 4
ROWS
Ready or Not... GAMES WOD 5 tomorrow!!!
Wednesday, April 20, 2011
Power CLEAN PR DAY!!!
Working up to a 1 REP MAX of POWER CLEAN!!
THEN:
75% of 1 REP Max weight
6 MIN AMRAP of:
2 Power Cleans
2 Burpees
4 Power Cleans
4 Burpees
etc.....
THEN:
1000m ROW for time.....PUSH IT!!! (or pull it, ha!)
THEN:
75% of 1 REP Max weight
6 MIN AMRAP of:
2 Power Cleans
2 Burpees
4 Power Cleans
4 Burpees
etc.....
THEN:
1000m ROW for time.....PUSH IT!!! (or pull it, ha!)
Tuesday, April 19, 2011
Cards Anyone?!?!
Partner up for a fun Tuesday of card game!
HEARTS - Thrusters 65lb/45lb
CLUBS - Ball Slams
DIAMONDS - KB Swings
SPADES - Box jumps
JOKER - 200 m ROW
HEARTS - Thrusters 65lb/45lb
CLUBS - Ball Slams
DIAMONDS - KB Swings
SPADES - Box jumps
JOKER - 200 m ROW
Monday, April 18, 2011
Dead Chelsea
180WOD
1 deadline every 30 sec for 15 min (approx 70% 1RM)
2 min rest
1 round of Cindy every min for 15 min
Saturday, April 16, 2011
Friday, April 15, 2011
Wednesday, April 13, 2011
Run Forrest Run
800 M RUN
25 Air Squats
25 Sit ups
25 Dubs/75 singles
600 M RUN
25 Air Squats
25 Sit Ups
25 Dubs/Singles
400 M RUN
25 Air Squats
25 Sit ups
25 Dubs/75 singles
200 M RUN
25 Air Squats
25 Sit ups
25 Dubs/ 75 Singles
25 Air Squats
25 Sit ups
25 Dubs/75 singles
600 M RUN
25 Air Squats
25 Sit Ups
25 Dubs/Singles
400 M RUN
25 Air Squats
25 Sit ups
25 Dubs/75 singles
200 M RUN
25 Air Squats
25 Sit ups
25 Dubs/ 75 Singles
Tuesday, April 12, 2011
Two for Tuesday
180 SKILL WORK
5x5 Push press/ push jerk
180 WOD
8 min AMRAP
10 Push press 95/65
10 Ball Slams
5x5 Push press/ push jerk
180 WOD
8 min AMRAP
10 Push press 95/65
10 Ball Slams
Monday, April 11, 2011
BIG 5 Fifty Five....Happy 55th Birthday Sandy!
Big Birthday wishes for Sandy's 55th birthday!!
10-1 Ladder
Deadlift 225/185/155/135 (depending on how you are feeling)
KB Swings
Air Squat Box
Pull Ups
Burpees
10-1 Ladder
Deadlift 225/185/155/135 (depending on how you are feeling)
KB Swings
Air Squat Box
Pull Ups
Burpees
Saturday, April 9, 2011
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