180WOD
10 Squat Clean
15 KB
15 Box
10 Pullup
5 rounds for time
Wednesday, July 27, 2011
Tuesday, July 26, 2011
Monday, July 25, 2011
Saturday, July 23, 2011
tri partner
180WOD- in teams of three
120 reps each station
one partner runs 200
second partner completes max reps at station during run
third partner rests....
Runner sets the pace
Slam Ball
Toes to Bar
Dumbell Squat Clean
Games Pushups
Ring Rows
120 reps each station
one partner runs 200
second partner completes max reps at station during run
third partner rests....
Runner sets the pace
Slam Ball
Toes to Bar
Dumbell Squat Clean
Games Pushups
Ring Rows
Friday, July 22, 2011
Wednesday, July 20, 2011
5 ROUNDS OF HEAT!!!
400 M RUN
21 Box JUMPS
15 Pull UPS
9 Thrusters 115/75
5 ROUNDS for time
DRINK YOUR WATER!!! It's HOT, stay hydrated!!! Thanks!
21 Box JUMPS
15 Pull UPS
9 Thrusters 115/75
5 ROUNDS for time
DRINK YOUR WATER!!! It's HOT, stay hydrated!!! Thanks!
Tuesday Double EMOM
EMOM (Every Minute on the Minute)
KB SWINGS
WALL BALL
i.e....one movement ODDS other one EVENS, going until you can not complete the correct # of reps for the minute (failing twice)
KB SWINGS
WALL BALL
i.e....one movement ODDS other one EVENS, going until you can not complete the correct # of reps for the minute (failing twice)
Monday, July 18, 2011
Saturday, July 16, 2011
5x4
180WOD
5 Min work....5 min rest in teams if 5
Row as many 200m as possible...rotate rowers
G2OH
Slam/burpee ladder up
10 KB/5 box
Friday, July 15, 2011
Wednesday, July 13, 2011
Tuesday, July 12, 2011
FGB
180WOD
FIGHT GONE BAD
row for calories
Push press
Box
Sdhp
Wallball
1 min each station...1 min rest between rds...3 rds
Monday, July 11, 2011
Deadlifts+Cleans+ a Jerk = HARD FUN!!!
Strength work
Deadlifts
10,10,5,5,3,3
(working up in weight fairly quickly but not maxing out)
180 WOD
12 min AMRAP
100m RUN
5 Deadlift (picking a challenging weight to JERK overhead)
3 Power Cleans
1 Push Jerk
Record weight & # rounds + extra reps (RUN counting as 1 rep)
Deadlifts
10,10,5,5,3,3
(working up in weight fairly quickly but not maxing out)
180 WOD
12 min AMRAP
100m RUN
5 Deadlift (picking a challenging weight to JERK overhead)
3 Power Cleans
1 Push Jerk
Record weight & # rounds + extra reps (RUN counting as 1 rep)
Friday, July 8, 2011
Only 2 roumds
180WOD
Tabata 3 min each
Push press
Situp
Pishup
Then
2 rounds
400 m
20 kb
15 box
10 Burpees
Goal is 1:30 off Wednesday time for four to rounds
Wednesday, July 6, 2011
Tuesday, July 5, 2011
Friday, July 1, 2011
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