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07 May 2015

050815

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Strength/Skill: EMOM 20
Odd: 2 Clean + 1 Jerk (AHAP)
Even: 3 Bar Muscle Ups

Strength: Back Squat – 4×6 (straight sets)
3 warm up sets then 4×6 straight across

06 May 2015

050615

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Conditioning: “Helen”
3 rounds for time
400m Run
21 Swings, 24kg/16kg
12 Pull-ups

Gymnastic Strength: ABS
1. L-sits – 6 x 10 seconds
2. GHD Back Extensions – accumulate 75 reps

06 May 2015

050715

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Strength/Skill: Dips – 5 x 5 AHAP

Conditioning: AMRAP20
5 Box Jumps, 30/24
10 Push Press, 95/65
15 V-ups

04 May 2015

050515

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Strength/Skill:
A. Shoulder Press – 4×6 (3 warm up sets then 4 straight sets)
B. Ring Rows – 4×8 (horizontal with a tempo of 2212)

Conditioning: AMRAP 12
15 Toe 2 Bar
15 Hang Squat Snatch, 95/65

Edward Korona Jr Usbf liked this post
04 May 2015

050415

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Mid-Terms
Test: Max Consecutive Pull-ups
Test: Max Push-ups

Conditioning: 5 Rounds for time
250m Row
35 Squats

03 May 2015

050215

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WHOLE LIFE CHALLENGE WOD – ALL WELCOME
EMOM
Every minute complete
7 Thruster, 75/55
7 Burpees

Add 2 reps every other minute: Rd 1 – 7/7, Rd 2 – 9/9, Rd 3 – 9/9, Rd 4 – 11/11, Rd 5 – 11/11…keep going until you can no longer complete the required volume of the round. Score is total reps completed. Tie breaker is the time the last successful round was completed.

01 May 2015

050115

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Conditioning: “Karen”

Complete 150 wallball shots for time
M-20# ball to a 10′ target
W-15# ball to a 9′ target

Strength/Skill: Handstand Practice
A. Strict handstand push ups – 5 x submax effort
B. Handstand hold – 5 x max hold
C. Handwalk – 5 x max distance

Edward Korona Jr Usbf liked this post
29 Apr 2015

043015

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Conditioning: Complete 3 rounds each for time

20 Pullups
30 Pushups
40 Sit ups
50 Squats

rest exactly 3:00 between rounds

Edward Korona Jr Usbf liked this post
28 Apr 2015

042915

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Strength: Deadlift
5-3-2-1-1-1

Conditioning: Complete for time
15 Deadlift, 275/175
600m Run
15 Deadlift, 275/175

Edward Korona Jr Usbf liked this post
27 Apr 2015

042815

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Skill/Strength:
A. Pull-up ladder – 5 sets of 1 up to 6 reps
B. Push-up ladder – 5 sets of 5 up to 10 reps

Conditioning:
Tabata squats
Tabata burpees


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