W.O.D. 5/21/13
L hold for total of 3:00. Use bar, rings, or floor.
Stop timer when you drop out of position.
Record total time it takes to get 3:00.
100 Push-ups for time
10 burpees every time you break… Read More
W.O.D. 5/20/13
Pistols 5×2
Tabata These:
Jump lunge
Jump squat
Mt Climbers
8 – 50m Sprints -
walk back as your rest
10 Ab Mat
1 Rope Climb
10 Box Jumps
20 Ab Mat
2 Rope Climbs
20 Box Jumpx
30 Ab Mat
3 Rope Climbs
30 Box Jumps
40 Ab Mat… Read More
Happy Birthday Irene, Stacey, and Jenna!!
Sumo DL
3.3.3.1.1
21-15-9
DL and Pull Ups
Run 200m - to start, between rounds, and to finish… Read More
Hollow Rock Work
100 Thrusters For Time
EMOM 3 Squat Thrusts / 10 Mt. Climbers… Read More
TGU
3.3.3.1.1
6 min AMRAP
10 SDLHP
10 Deck Squats
30 Jump Rope
Rest 3 mins
Repeat 6 min AMRAP… Read More
W.O.D. 5/14/13
Ring Dips 5×3
7 Rds
7 Goblet squats
7 Weighted OH sit-ups
7 HR push-ups… Read More
W.O.D. 5/13/13
Sumo Deadlift 5×3
3 Rounds for time:
200m Run
12 Bar Push Presses
21 Swings… Read More
TGU
3.3.3.3.3
20.16.12.8.4
Dbl Catch Squat
Push Ups
Ab mat
Tuck jumps… Read More
Swinging ‘Kelly’
Run 400m
30 Box Jump
30 Swings
5RFT… Read More
Ring Dips
3.3.3.3.3
In teams of 3 or 4 – Rack up as many points as possible -
all exercises and points will be on the white board
Ring Dips
5×5
Minute Stations – Set up like Fight Gone Bad – No rest btwn stations
Rest btwn rds – looking for total reps per round
*Burpees
*Box Jumps
*Chin Ups
*Thrusters
*Row
