- SWOD then...
- Team WOD 2-3
- 4 rounds
- 40 Wall Balls
- 4 Rope Climbs / 18 Strict Pullups
- 400 M Med Ball Run
Wednesday, July 31, 2013
8/1/13 - team wall balls and rope
Tuesday, July 30, 2013
7/31/13 - FGB style
- SWOD then...
- FGB style WOD - 3 rounds of 5 (1 min stations) with 1 min rest between rounds
- Row (for cal)
- Burpees
- Situps
- Sumo DLHP (70/53)
- HR Pushups
Monday, July 29, 2013
7/30/13 - DL Snatch & OHS complex
- SWOD then...
- Complex AMRAP 7
- 5 Snatch Grip DL (135/95)
- 3 Hang Snatch (pwr or sqt)
- 1 OHS (the 3rd hang snatch be a squat snatch and count for the OHS)
- rest 5 min...
- AMRAP 7
- 10 T2B
- 30 Double Unders
Sunday, July 28, 2013
7/29/13 - Helen (benchmark)
- SWOD then...
- 3 rounds
- 400 M run
- 21 KB American Swings (53/35)
- 12 Pullups
Friday, July 26, 2013
Thursday, July 25, 2013
7/26/13 - Leg and Core burner
- SWOD then...
- EMOM 10
- 8 wall balls (20/14)
- Plank hold for remainder of minute
- rest 2 min
- EMOM 10
- 15 air squats
- L-Sit hold for remainder of minute
Wednesday, July 24, 2013
7/2513 - Grind It Out
- SWOD then...
- 20 OHS (155/105)
- 30 Deadlifts (same weight)
- 50 Pullups
- 60 Box Jump overs (24"/20")
- 80 situps
- 120 double unders
Tuesday, July 23, 2013
7/24/13 - Team Game
- SWOD then...
- Teams of 2-3
- 3 rounds
- Run 400 M with Plate (45/25) *teammates can switch who carries at any point*
- 30 Power Cleans (165/105)
- 100 M Overhead walk with barbell (165/105)
Monday, July 22, 2013
7/23/13
- SWOD then...
- 2 minute rounds with 1 min rest
- 5 rounds
- 100 M run
- 15 Toes To Bar
- AMRAP KB American Swings (70/53)
Sunday, July 21, 2013
7/22/13 - JT (benchmark)
- SWOD then...
- JT
- 21-15-9
- HSPU / 2x for modified
- Ring Dips / 2x for box dips
- Pushups
Thursday, July 18, 2013
7/19/13
- SWOD then...
- AMRAP 12 min
- 2-4-6-8...increasing in reps of 2:
- Deadlifts (275/165)
- C2B Pullups
Wednesday, July 17, 2013
7/18/13 - Team Fun!
- SWOD then...
- Teams of 2-3
- 4rounds
- 1000 M row (500 per person)
- 50 M Bar back rack Lunges (95/65)
- 30 facing high-five Pushups
- 30 KB Russian Swings (70/53)
- Totals are per team of TWO!
Tuesday, July 16, 2013
7/17/13
- SWOD then...
- 20 Knees to Elbows / 30 v-ups
- 800 M run
- 40 Getup Situps (45/25)
- 800 M run
- 100 Situps
- 800 M run
Monday, July 15, 2013
7/16/13
- SWOD then...
- AMRAP 9
- 1 Rope Climb /3 Strict Pullups
- 5 Box Jumps (30"/24")
- rest 5 min
- AMRAP 9
- 5 Power Snatches (115/75)
- 30 Double Unders
Sunday, July 14, 2013
Saturday, July 13, 2013
Thursday, July 11, 2013
Wednesday, July 10, 2013
7/11/13
- SWOD then...
- 15 Min AMRAP
- 10 C2B pullups
- 10 single arm DB / KB snatch (5/arm)(55/35)
- 30 Double Unders / Jumping Jacks
Tuesday, July 9, 2013
7/10/13
- SWOD then...
- 400 M run
- 50 Sumo DLHP (70/53)
- 400 M run
- 30 HSPU / 2x modified
- 400 M run
- 30 Toes To Bar / 50 V-Ups
Monday, July 8, 2013
Sunday, July 7, 2013
7/8/13 - Rankel (benchmark)
- SWOD then...
- AMRAP 20
- 6 Deadlift (225/135)
- 7 Burpee pullups
- 10 KB American swings (70/53)
- 200 M run
Tuesday, July 2, 2013
7/3/13
- SWOD then...
- 10 Power Snatches (135/95)
- 20 Plate Burpees (45/35)
- 30 Power Cleans (135/95)
- 40 Pullups
- 50 Wall Balls
- 100 Double Unders
- 800 M run
Monday, July 1, 2013
7/2/13
- SWOD then...
- Teams of 2-3
- 4 rounds
- 10 Man Makers (45/25)(7 per partner)(partners must stand with dumbbells and thruster them after pushups and row)
- 25 Partner Med Ball Situps (20/14)
- 400 M med ball run
Subscribe to:
Posts (Atom)