« May 2016 |
| July 2016 »
[A] Back Squat5-5-5-5-5
[B] For time: 75 Toes-to-Bars
5 minute time cap.
[C] Each for time: Prowler Sprint, 10 x 80m
Rest 1 minute between efforts. 80m track starts and ends at one end of the AstroTurf and turns around at the other end.
Posted at 07:30 PM in Daily WOD | Permalink
WOD [A] "Helen"3 Rounds for time of: Run, 400m21 Kettlebell Swings, 24kg (16kg)12 Pull-ups
[COMPETITION TRAINING][B] Deadlift 7-7-7-7
These are NOT touch & go. Reset at floor between reps.
WOD [A] Shoulder Press1-1-1-1-1
[B] Push Press3-3-3-3-3
[C] Push Jerk5-5-5-5-5
[D] 3 Rounds for time of: 2x Bodyweight Farmers Carry, 15mHandstand Walk, 15m
Note: The Farmers Carry handles are 22kg each or 24kg each. Factor this into your weight for the workout.
Posted at 12:30 PM in Daily WOD | Permalink
WOD [A] Complete as many rounds as possible in 15 minutes of: 3 Muscle Ups10 BurpeesWalking Lunge, 30m
[COMPETITION TRAINING][B] Every 1 minute for 12 minutes:Alternate between movements:Odd minutes: 12/10 calorie Row Even minutes: Run, 200m Each effort is a sprint and should be completed as fast as possible.
WOD [A] "Isabel"30 Reps for time of: Snatch, 62kg (42kg)
"Heavy Isabel"30 Reps for time of:Snatch, choose weight.
[COMPETITION TRAINING][B] For 3 Cycles:AMRAP in 2 minutes of: 1 Legless Rope Climb, 15ft20 GHD Sit-ups Max reps Double Unders
WOD [A] "Maupin"4 Rounds for time of:Run, 800m49 Push-ups49 Abmat Sit-ups49 Squats
[COMPETITION TRAINING]No extra training. Rest & recover.
WOD [A] 5 rounds, 1 minute per station of: Row (calories)One Arm Dumbbell Snatch (alternating), 20kg (15kg)Box Jump, 24" (20") Rest 1 minute
[B] Strict Pull-up5 x Max reps
[C] L-Sit5 x Max effort
Complete [B] & [C] as a superset.
Posted at 11:29 PM in Daily WOD | Permalink
WOD [A] Overhead Squat3-3-3-3-3-3-3
[B] Ring Dip 3 x Max reps
Rest 1 minute between attempts.
These are not touch and go. Reset on the floor between reps.
Bring long socks to protect your shins!!
WOD [A] "Sisson"Complete as many rounds as possible in 20 minutes of: 1 Rope Climb, 15ft5 BurpeesRun, 200m
[COMPETITION TRAINING][B] For 3 Cycles:Complete as many reps as possible in 2 minutes of:10 Box Jump Overs, 24" (20")8 Toes-to-BarMax Distance Handstand Walk
Rest 1 minute between cycles.
For each Box Jump Over to count, you must clear the box with both feet.
Mon, Tue, Wed, Thur, Fri:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Sat - 6am, 7am