my WOD for Sep 3, 2012 5:08 PM.
I completed my WOD for Sep 3, 2012 5:08 PM..
Sep 3, 2012 5:08 PM
No Score No Score
15 sets of each below
3 hand stand push ups
5 wall balls 14lbs
Power clean 75
my WOD for Aug 31, 2012 8:09 PM.
I completed my WOD for Aug 31, 2012 8:09 PM..
Aug 31, 2012 8:09 PM
No Score No Score
Strength… Rest Day!
MetCon…
4 Min Max Calorie Row
Rest 1 Min…
For a total of 3 Rounds:
9 Thrusters (Rx’d: M-95lbs/F-65lbs)
15 Push Ups with Hand Release
21 GHD Sit Ups…
And finish with 150 singles (10 Air Squat Penalty)
my WOD for Aug 30, 2012 8:02 PM.
I completed my WOD for Aug 30, 2012 8:02 PM..
Aug 30, 2012 8:02 PM
No Score No Score
Using 70% of your 1 Rep Max- Power OR Squat Snatch: 1 every 30 Seconds for 20 Reps
MetCon…
As Many Rounds As Possible in 10 Mins:
4 Front Squats (Rx’d: M-135lbs/F-95lbs… Starts from the Ground)
1 Shoulder To OverHead (Rx’d: M-135lbs/F-95lbs… Thruster/Jerk/Push Press/Press)
10 Broad Jumps (Rubber To Rubber)
15 Double Unders (If you don’t have Dubbs, then 15 “Up Downs”)
my WOD for Aug 28, 2012 8:26 PM.
I completed my WOD for Aug 28, 2012 8:26 PM..
Aug 28, 2012 8:26 PM
For Time: 8:46
Push jerk 70% 5x3 55lbs 12 max rep
5 rounds
5 PUSH PRESS (75/55)
5 BOX JUMPS (24/20)
5 KBS (1pood/26lbs)
5 RING ROWS
my WOD for Aug 29, 2012 8:24 PM.
I completed my WOD for Aug 29, 2012 8:24 PM..
Aug 29, 2012 8:24 PM
For Time: 43:03
For a total of 4 Rounds:
20 Hand Release Burpees
400 Meter Run
30 Ab Mat Sit Ups
30 chest to bar pull up
my WOD for Aug 27, 2012 7:54 PM.
I completed my WOD for Aug 27, 2012 7:54 PM..
Aug 27, 2012 7:54 PM
For Time: 5:37
30 squat snatches
my WOD for Aug 28, 2012 7:52 PM.
I completed my WOD for Aug 28, 2012 7:52 PM..
Aug 28, 2012 7:52 PM
No Score No Score
5 sets of 3 of 70% of push jerk max
SCALED:
5 PUSH PRESS (75/55)
5 BOX JUMPS (24/20)
5 KBS (1pood/26lbs)
5 RING ROWS
my WOD for Aug 23, 2012 7:31 PM.
I completed my WOD for Aug 23, 2012 7:31 PM..
Aug 23, 2012 7:31 PM
No Score No Score
Strength…
Snatch- Power or Squat, whatever you did last Thursday.
1 every 30 Secs at 65% of your 1 Rep Max for 25 Reps.
MetCon…
For 3 Mins: Max Row for Calories…
Rest for 1 Min…
5 Pull Ups
7 Box Jumps (Rx’d: M-24″/F-20″: You do not have to show control at the top but you do have to open up your hips at some point.)
9 KettleBell Swings (Rx’d: M-53lbs/F-35lbs)…
Rest 1 Min…
For 3 Mins: Max Row for Calories…
my WOD for Aug 21, 2012 8:24 PM.
I completed my WOD for Aug 21, 2012 8:24 PM..
Aug 21, 2012 8:24 PM
For Time: 6:06
Strength…
Jerk: 5-5-5-5 plus 1 Rep Max Set @ 65% of your 1RM
MetCon…
YOU PICK THE WEIGHT…
10 DB Front Squats
10 DB Push Press
1 Burpee
9 DB Front Squats
9 DB Push Press
1 Burpees
8/8/1, 7/7/1, 6/6/1, 5/5/1, 4/4/1, 3/3/1…
2 DB Front Squats
2 DB Push Press
1 Burpee
1 DB Front Squats
1 DB Push Press
1 Burpee
