Blog Archive

Home
WOD
Page 9
05 Jun 2014

Friday 060614

By There are no tags 0 comments

1. Shoulder Press 2RM (20 minutes)
2-2-2-2-2

2. 3 rounds for time
Sit-ups, 25
Thrusters (off 10″ box), 25 reps (~25 RM load)
Rope Climb X 5

Mitchell Reid liked this post
04 Jun 2014

Thursday 060514

By There are no tags 0 comments

1. Back Squat 5RM (20 minutes)

2. Repeat this circuit three times with a 60 second break between rounds.
Max reps double unders for two minutes
Max reps Pull-ups
Max reps Floor-press, body weight

03 Jun 2014

Wednesday 060414

By There are no tags 0 comments

Row 500 metersClean and Jerk 15 reps (Choose a weight that is at least 60% of your bodyweight)Rest 3 minutes
Row 500 meters
Clean and Jerk 15 reps
Rest 3 minutes
Row 500 meters
Clean and Jerk 15 reps
Time each couplet and total time to complete all 3 circuits including 6 minutes of rest.

02 Jun 2014

Tuesday 060314

By There are no tags 0 comments

Knee to elbows, 15-12 and 9 reps.

20 Dips

Run 400 meters, max effort.
With no rest between deadlift and pull-ups with only 60 seconds rest

between superset:
Deadlift 15 reps (body weight)/Pull-ups 15 reps
Deadlift 12 reps (body weight)/Pull-ups 12 reps
Deadlift 9 reps (body weight)/Pull-ups 9 reps
Run 400 meters, max effort.
20 Dips
Hang form bar and touch knees to elbows, 15-12 and 9 reps.

Tom Taylor Jr liked this post
01 Jun 2014

Monday 060214

By There are no tags 0 comments

1. Squat Clean 2RM (20 minutes)
2-2-2-2-2

2. 50 Sit-ups.
2 minute sprint on airdyne/rower (calories)
Push-press, 1/3 body weight 21 reps.
2 minute sprint on airdyne/rower (calories)
Push-press, 1/3 body weight 15 reps.
2 minute sprint on airdyne/rower (calories)
Push-press, 1/3 body weight 9 reps.
50 Sit-ups.

31 May 2014

Sunday 060114

By There are no tags 0 comments

1. Squat snatch – 1RM (20 minutes)


2. Run as far as possible in 8 minutes with a partner. Alternate every 500m.
While one person is running the other is performing squats while holding a
45#/25# plate against their chest.


Score distance and total combined reps as a team.

 

Dennis Thé liked this post

For Time:

Row 500 meters (max effort after warm-up).
Hang from bar and slowly bring knees to elbows 15 reps (no kipping).
Powerclean 15 reps (max load).
Hang from bar and slowly bring knees to elbows 15 reps (again, controlled).
Row 500 meters (all out!).
Powerclean 15 reps (same load as before)

Sunday 6/1 (Day 3 of Regionals)

Partner “FRELEN” for time

Run 400m
21 Thruster, 95#/65#
21 KB Swings, 24kg/16kg
21 Pull-ups
Run 400m
15 Thruster, 95#/65#
15 KB Swings, 24kg/16kg
15 Pull-ups
Run 400m
9 Thruster, 95#/65#
9 KB Swings, 24kg/16kg
9 Pull-ups

1. Clean and Jerk
1-1-1-1-1-1-1

2. AMRAP 15

Lunge with 1/4 your body weight in dumbbells, 20 steps, alternating legs.
20 Push-ups, as few sets as possible.
20 Pull-ups, as few sets as possible.
20 V-ups

28 May 2014

Thursday 052914

By There are no tags 0 comments

1. For time
Row 1k
Run 800m

rest 10 minutes

2. For time

Tabata Squats (no less than 15 squats per interval)
50 Sit-ups
10 Muscle ups
50 Sit-ups
Tabata Squats (no less than 15 squats per interval)

27 May 2014

Wednesday 052814

By There are no tags 0 comments

1. For time

Row 1,000 meters
Hollow Rock 90 seconds

Three sets of…
20 Dumbell thruster to a 10″ box, 40#/25#
3 rope climbs

Hollow Rock 90 seconds
Row 1,000 meters

2. Overhead squat
3-3-3

Quickly work up to a heavy weight and perform 3 sets of 3 reps at the same
weight.


1 6 7 8 9 10 11 12 38