Blog Archive

Home
WOD
Page 6
06 Dec 2014

120714

By There are no tags 0 comments

1a. Front Squat with a 21X2 tempo @ 70%, women 3×8/men 3×5
1b. Rope climb – 2 ascents and descents, rest 2:00
2. Partner 5k row
Alternate every 50 calories

05 Dec 2014

120614

By There are no tags 0 comments

1a. Push Press – 3×5
1b. Pistols – 4 x 6
2. 3 rounds for time
8 STO, 115/75
16 KTE
24 A. Sqts

04 Dec 2014

120514

By There are no tags 0 comments

1a. Deadlift with a 21X2 tempo @ 70%, 5×8 women/men 5×5
1b. Ring Rows – 4×8 with a 21X2 tempo, rest 2:00
2. AMRAP 10
15 Swings, 24kg/16kg
15 Burpee

03 Dec 2014

120414

By There are no tags 0 comments

1a. Pull-ups – 5xmax reps
1b. Thruster – 5xmax unbroken reps, 95/65
2. EMOM 12
4 Power Clean
rds 1-4 @ 60%
rds 5-8 @ 65%
rds 9-12 @ 70%

03 Dec 2014

120314

By There are no tags 0 comments

1a. Bench Press with a tempo 21X2 @ 70%, women 5×8/men 5×5
1b. Glute ham developer sit ups – 4×10 reps

2. “Annie”
Reps of 50-40-30-20-10 for time
Double Unders
AbMat Sit-ups

01 Dec 2014

120214

By There are no tags 2 comments

1a. Strict handstand push ups – 3 x 3.3.3
1b. 3 x Unbroken toe 2 bar, rest 1:00

2. Row 1000m

rest 10 minutes

Row 1000m

01 Dec 2014

120114

By There are no tags 0 comments

1A. Back Squat – women 5×8, men 5×5 @ 85% with a tempo of 21×2
1B. Dips – 4×5 with a tempo 21×2

2. Complete reps of 21-15-9 for time
Front Squat, 155/105
Burpees

29 Nov 2014

113014

By There are no tags 0 comments

Teams of 2
1.Complete For Time …
500m Farmers Carry (Total Team Weight, Split Up As Needed) (Must Stay Together)
2k Row*
100 Burpees Over the Erg Rail*
100 Air Squats*

*1 Person Working at a Time:

2. Partner Gymnastics Skills:
15min – Handstand Balancing/Hand Walking Practice

28 Nov 2014

112914

By There are no tags 0 comments

1. Shoulder Press
5 reps @ 60%
4.4.4 Strict pull-ups, rest 2 minutes
5 reps @ 70%
3.3.3.3 Strict pull-ups (ahap), rest 2 minutes
5 reps @ 80%
2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes
Max Reps @75%

2. Complete For Time …
10-8-6-4-2
Toes to Bar
KB Swings (1.5/1)
Between Rounds Complete:
6 Box Jumps (24/20)

27 Nov 2014

112814

By There are no tags 0 comments

Home WOD
1. Run 1 Mile

2. EMOM10
5 Push Ups
5 Jump Squats
5 V-Ups


1 3 4 5 6 7 8 9 52