Blog Archive

Home
WOD
Page 9
03 Apr 2015

040415

By There are no tags 0 comments

Strength/Skill:

A. Pull-up Ladder
Perform 4 sets of pull-ups with a rotating group of 3-4 people:
1 rep
2 reps
3 reps
4 reps
5 reps
6 reps
B.Push-up Ladder
Complete 4 sets of push-ups with a rotating group of 3-4 people:
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps

Conditioning Test:

Tabata Squats
Complete 8 rounds of 20 sec work followed by 10 sec rest. Perform max reps in each round. Score is total repetitions from all 8 intervals.
02 Apr 2015

040315

By There are no tags 0 comments
AMRAP 20 – Rope/PS/OHSQTS/Burp
Complete as many rounds as possible in 20 minutes of:

1 rope climb
then
3 rounds of
5 Power Snatch, 75/55
7 OH Squats, 75/55
9 Burpees

Joseph Davin liked this post
02 Apr 2015

040215

By There are no tags 0 comments

Strength/Skill: Weighted Ring Dips
5-5-5-5-5

Work up to a max weight for 5 reps on the ring dips.

 


MetCon: Row 4 min for Max Distance
3 rounds of 4 minutes for max distance

rest 3 minutes between efforts

31 Mar 2015

040115

By There are no tags 0 comments

Test: Max Pull-ups

Warm up and then take 3 attempts at finding your max reps on pull-ups. This will be your baseline we will be retesting on June 1.

Conditioning: “UNBREAKABLE”

15 Unbroken Wallball Shots, 20/14
30 Unbroken Double Unders

To be completed as Rx all reps must be completed UNBROKEN.

30 Mar 2015

TUESDAY 3/31/15

By There are no tags 0 comments

“300FY”

Max calories in 10 minutes on the Airdyne or erg.

29 Mar 2015

MONDAY 3/30/15

By There are no tags 0 comments

Front squat 3-3-3-3-3 reps

Post loads to comments.

28 Mar 2015

SUNDAY 3/29/15

By There are no tags 0 comments

“Joshie”

Complete three rounds for time of:

40/30 pound Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

40/30 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Edward Korona Jr Usbf liked this post
27 Mar 2015

SATURDAY 3/28/15

By There are no tags 0 comments

“OPT Repeatability Test”

3 rounds, at 100% effort:

Row 250m

10 Kettlebell Swings 70/53lbs

10 Burpees

10 Kettlebell Swings 70/53lbs

10 Burpees

10 Kettlebell Swings 70/53lbs

Row 250m

Rest 12 minutes between rounds.

Omri Levi liked this post
26 Mar 2015

FRIDAY 3/27/15

By There are no tags 0 comments

21-15-9 reps for time:

Deadlift 225 lbs

Handstand push- ups

25 Mar 2015

THURSDAY 3/26/15

By There are no tags 0 comments

Complete as many rounds as possible 20 minutes of:

15 Double-unders

15 GHD Sit-ups

15 Back extensions

Post rounds completed to comments.

Matthew Ibrahim, Paul Sevigny liked this post

1 6 7 8 9 10 11 12 66