Blog Archive

Home
WOD
Page 2
10 Sep 2014

091114

By There are no tags 0 comments

“Glen” 
For time 
30 Clean and Jerks 
1 mile run 
10 rope climb 
1 mile run 
100 Burpees

09 Sep 2014

091014

By There are no tags 0 comments

“Tabata This!”

Tabata Row 
Rest 1 minute 
Tabata Squat 
Rest 1 minute 
Tabata Pull-up 
Rest 1 minute 
Tabata Push-up 
Rest 1 minute 
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. 
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

08 Sep 2014

090914

By There are no tags 0 comments

1. Deadlift 
5 reps @ 60%, rest 1:00 
Handstand push-ups, 4-8, rest 1:00 
5 reps @ 70%, rest 1:00 
Handstand push-ups, 4-8, rest 2:00 
5+ reps @ 80%, rest 1:00 
Handstand push-ups, 4-8

2. Complete 5 rounds for time 
Run 200m 
12 Toe 2 Bar

07 Sep 2014

090814

By There are no tags 0 comments

AMRAP 15 
24 Step ups, 20″ 
12 Power clean, 135/95 
6 Push jerk, 135/95

06 Sep 2014

090714

By There are no tags 0 comments

*Nigel’s Filthy Fifty*

For time: 
50 Box jump, 24 inch box 
50 Jumping pull-ups 
50 Kettlebell swings, 1 pood 
Walking Lunge, 50 steps 
50 Knees to elbows 
50 Push press, 45 pounds 
50 Back extensions 
50 Wall ball shots, 20 pound ball 
50 Burpees 
50 Double unders

05 Sep 2014

090614

By There are no tags 0 comments

1. Shoulder press
5 reps @ 60%
Max strict pull-ups BW, rest 2:00
5 reps @ 70%
8-10 strict pull-ups (AHAP) BW+, rest 2:00
5+ reps @ 80%
8-10 strict pull-ups (AHAP) BW+, rest 2:00

2. Complete 3 rounds for time
Row 500m
35 Air Squats

Complete 2 rounds for time

25 Deadlift, 275/175
25 Box Jumps, 24/20
25 Wallball shots, 20/15
25 Power clean, 185/125
25 Wallball shots, 20/15
25 Box Jumps, 24/20
25 Push press, 135/85

Jason Y. Wong liked this post
03 Sep 2014

090414

By There are no tags 0 comments

1. Run 3 x 500 @ 80% rest 2:00 between efforts

2. AMRAP 15
21 Russian Swings, 32kg/24kg
14 Goblet Squats, 32kg/24kg
7 Pull-ups

02 Sep 2014

090314 PR Wednesday

By There are no tags 0 comments

1. Back squat
5 @ 60%
max dips BW – rest 2:00
5 @ 70%
8-12 dips BW+ (AHAP) – rest 2:00
5+ @ 80%
8-12 dips BW+ (AHAP)

2. “Grace”

30 Clean and jerks for time (should be no longer than 6 minutes)

135/95

01 Sep 2014

090214

By There are no tags 0 comments

1. Heaving Snatch Balance – 3 x 5 keep it light and focus on technique

2. Complete reps of 10-9-8-7-6-5-4-3-2-1

Squat snatch, 135/95
Push-ups (double the reps)


1 2 3 4 5 40