WOD
6/18/13 Tuesday
Posted at 06/18/2013 - 11:56
5 Minutes Double Under Practice
Then_____________
14 Minute AMRAP of:
7 Chest to Bar Pullups
14 Box Jumps 30" / 24"
7 Wall Balls 30 / 20#
14 Jumping Lunges
Immediaty after the 14 minutes is complete jog 800 Meters for completion
6/17/13 Monday
Posted at 06/17/2013 - 10:00
EMOM for 10 minutes
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press from behind neck
Then________________
Death By Burpees
Begin the first minutes with 5 reps and add one rep every minute
8 minutes minimum effort
6/11/13 Tuesday
Posted at 06/11/2013 - 10:08
5 x 5 Bench Press 75%
Then____________
3 Rounds for time of:
12 KB Swings 52 /44
24 Ab Mat Situps
48 Double Unders
6/10/13 Monday
Posted at 06/11/2013 - 10:06
EMOM for 7 Minutes perform
2 Power Clean + 1 Front Squat
Then_______________
3 ROUnds of:
30 Wall Balls 20/15
400 Meter run
6/6/13 Thursday
Posted at 06/06/2013 - 10:38
Run 300 M
50 Double Unders
40 Push ups
30 Front Squats 135 / 95
20 Ring Rows
10 Ninja Jumps
Run 300 M
6/5/13 Wednesday
Posted at 06/05/2013 - 16:08
EMOM for 10 minutes perform
1 Power Clean + 1 Hang Clean + 1 Push Jerk
Then____________________
4 Rounds for time:
15 Box Jumps 24/ 20"
10 Deadlifts 50%
5 HSPU
6/4/13 Tuesday
Posted at 06/04/2013 - 11:16
3 sets of Max Effort Pullups, add weight if needed
Then________
4 minute AMRAP each with 1 minute rest in between of:
Wall Balls
Ab mat Situps
Row for Calories
6/3/13 Monday
Posted at 06/04/2013 - 09:07
5 x 5 back Box Squat 70 -75%
Then____________________
Run 400 meters to open adn close the workout
4 rounds of:
30 Reverse Jump Rope
30 Second Side Plank per side
30 Burpee Box Jumps
5/30/13 Thursday
Posted at 05/30/2013 - 19:32
EMOM for 7 minutes
2 Hang Snatches, heaviest possible with good form
Then___________
2 , 4 , 6 , 8 , 10 , 10 , 8 , 6 , 4 , 2 reps of
Jumping Lunges
Knees to Elbows
5/29/13 Wednesday
Posted at 05/30/2013 - 19:31
8 minute Alternating Tabata Interval of:
KB Jumping Jacks 35 / 26
KB Swings
Then____________________
4 Rounds for time of:
15 V Ups
15 Box Jumps 24 / 20"
Then________________
Run/Jog 800 meters
WOD Archive
- June 2013 (8)
- May 2013 (23)
- April 2013 (22)
- March 2013 (17)
- February 2013 (17)
- January 2013 (24)
- December 2012 (16)
- November 2012 (20)
- October 2012 (23)
- September 2012 (19)
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