WOD

Saturday 1-31-15

 

Warm Up: Partner Medball Warm-Up:
200m Medball Run (each)
10 Medball Burpees
10 Medball Sit-ups
10 Medball Front squats
10 Wall Balls
200m Medball Run (each)

Skill:  Movement Review

WOD:  In teams of 2,  For Time:
100 Kettlebell Swings, 53/35#
80 Box Jump Overs, 24/20”
60 Wall Balls, 20/14
40 Deadlifts, 225/155
20 Toes to Bar

*One person working at a time

After Bash:  Recover and Stretch

 

Travel WOD:  For time:
50 Kettlebell Swings/Dumbbell Swings
40 Box Jumps/Step-Ups
30 Goblet Squats
20 Dumbbell Deadlifts
10 Sit Ups

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Friday 1-30-15

 

Warm Up:  Warm Up Game

Skill:  Double Unders / Hip Extensions

WOD:  For Time:
150 Double Unders

——
5 Rounds
30 Hip Ext.
15 Pull Ups

—–
150 Double Unders

After Bash:  Recover

Travel WOD:  For Time:

50 Tuck Jumps

5 Rounds:

15 Dumbbell Good Mornings

15 Towel Pull Ups

 

50 Tuck Jumps

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Thursday 1-29-15

 

Warm Up:  Wendler’s 5-3-1 Strength Workout

Bench Press 40% x 5, 50% x 5, 60% x 5

Skill:  GHD

WOD:  Every Minute On the Minute for 20 Minutes:
Odd: 10 GHD’s
Even: 30 Double Unders

After Bash:  In teams of 4
As Many Rounds As Possible in 5 Minutes:
25m HEAVY sled push

 

Travel WOD:  Every Minute On The Minute for 20 Minutes:
15 Pike Ups
15 Tuck Jumps

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Wednesday 1-28-15

 

Warm Up:  Wendler’s 5-3-1 Strength Workout

Power Clean 40% x 5, 50% x 5, 60% x 5

Skill:  WOD Set Up & Clean

WOD:  As Many Rounds as Possible in 3 Minutes:
Power clean + hang power clean + hang squat clean
Rest 1:00
As Many Rounds as Possible in 3 Minutes:
Power clean + hang power clean + hang squat clean
Rest 1:00
As Many Rounds as Possible in 3 Minutes:
Power clean + hang power clean + hang squat clean

*All three AMRAP’s will be at different weights
*One athlete works at a time
*If you fail any complex, you are finished at that weight.

Rx (135/75) , (165/95) , (185/115)
After Bash:  Recover

 

Travel WOD:  As Many Rounds as Possible in 3 Minutes:
Dumbbell Power Clean + Dumbbell Hang Power Clean + Dumbbell Hang Squat Clean
Rest 1:00
Repeat 2x

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Tuesday 1-27-15

 

Warm Up:  Wendler’s 5-3-1 Strength Workout

Strict Press 40% x 5, 50% x 5, 60% x 5

Skill:  Partner Row
100 Cals – switch every 10

WOD:  5 Rounds For Time:
250m Row
10 Push Press, 115/75

After Bash:  Shoulder Mobility

 

Travel WOD:  5 Rounds For Time:
250 Row OR 250m Run
10 Dumbbell Push Press

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