Jul 2014 29

Buns Of Steel0

Posted In WOD

Strength: Back Squat
3 Reps @ 60, 65, 70, 75, 80×2

“Buns of Steel”

3 Rounds
7 Muscle-Ups (20 Pull-Ups)
20 Front Squats (155/105)
20 Box Jumps (24/20)

Jul 2014 28

I Told You So0

Posted In WOD

2 Person Team WOD

“I Told You So”

100 Power Cleans (135/95 lbs)
1600 Meter Relay (w/Med Ball, 20/14)
100 KB Swings (55/35)

One partner works at a time. Split the reps anyway you choose.

Jul 2014 25

North and SouthComments Off

Posted In WOD

North and South
(Compare to 12/12/13)

15 HSPU (Strict Press)
20 Pull-Ups
25 KB Swings (55/45)
30 Sit-Ups
70 Push-Ups
30 Sit-Ups
25 KB Swings
20 Pull-Ups
15 HSPU

Jul 2014 24

Rowdy & RascalComments Off

Posted In WOD

Strength: C&J (Power or Squat)
1 C&J Every Two Minutes (20 Minutes)
Work to a heavy single in 10 Sets.

“Rowdy”
4 Min AMRAP
5 Squat Cleans (135/95)
6 Lateral Barbell Burpees

Rest 3 Minutes

“Rascal”
4 Min AMRAP
5 Shoulder to OH (135/95)
6 CF Box Jumps (30/24)

Jul 2014 23

GopherComments Off

Posted In WOD

STRENGTH:  BACK SQUAT
3@60%, 3@70% x 3

“GOPHER”
4 Rounds
8 Power Snatch + OHS (95/65)
100m Sprint
2 Rope Climbs (2 MODS)
REST 2 MINUTES

Jul 2014 22

Main Site WODComments Off

Posted In WOD

Main Site WOD:

5 Rounds
10 DL (225/155)
20 Wall Ball Shots (20/14)

Jul 2014 21

Granny and FrannyComments Off

Posted In WOD

2 Person Partner WOD:

Granny and Franny

GRANNY: 8 Minute AMRAP
5 C&J (135/95)
10 DU’s (45 Singles)
10 Sit-Ups
Switch After Each Round

Rest 5 Minutes

FRANNY: 10 Minute AMRAP
5 Pull-Ups
7 Thrusters (95/65)
5 Burpees
Switch After Each Round

Jul 2014 18

Ignite The MightComments Off

Posted In WOD

Strength: Jerk
1-1-1-1-1-1

“Ignite The Might”

10 Min AMRAP

5 Jerks (135/95)
10 Push-Ups
15 Air Squats
20 DU’s

Jul 2014 17

Regal BeagleComments Off

Posted In WOD

Strength: Deadlift
3-3-3-3-3 (Tap and Go, no re-gripping)

“Regal Beagle”
15 Front Squats (185/115)
25 CF Box Jumps (30/24)
400m Run
35 TTB
400m Run
25 CF Box Jumps
15 Front Squats

Jul 2014 16

Killer CrocComments Off

Posted In WOD

Strength: Power Snatch
1-1-1-1-1-1
5 Goblet Squats (70/55) Immediately After Each Lift

“Killer Croc”
21 Pull-Ups
3 Power Snatch + OHS (135/95)
Rest 1 Minute

15 Pull-Ups
6 Power Snatch + OHS
Rest 1 Minute

9 Pull-Ups
9 Power Snatch + OHS

Barbell movement:  EX. 1st Round.  After 21 Pull-Ups you will do 1 Power Snatch followed by 1 OHS (3 times).  You DO NOT do 3 Power Snatch and then 3 OHS.  Make sure you reach full ROM on the Power Snatch before you attempt your OHS.  Do not squat early.

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