"Elizabeth"
21-15-9 reps of:
Clean (135lbs rx'd for men)
Ring Dips
Tuesday, August 18, 2009
Monday, August 17, 2009
WOD Tuesday 8/18/09
Overhead Press 3x3
Push Press 3x3
Push Jerk 3x3
then...
For time:
Row 400m
20 Burpees
30 Ball Slams
40 KB Swings
50 Rope Jumps (or DU's if you can do them)
Post loads and time to comments.
Push Press 3x3
Push Jerk 3x3
then...
For time:
Row 400m
20 Burpees
30 Ball Slams
40 KB Swings
50 Rope Jumps (or DU's if you can do them)
Post loads and time to comments.
WOD Monday 8/17/09
1/2 Chelsea
5 Pullups (or ring rows)
10 Push ups
15 Squats
Every minute on the minute for 15 minutes (or as many rounds as you can complete in 15 minutes). Post rounds to comments.
5 Pullups (or ring rows)
10 Push ups
15 Squats
Every minute on the minute for 15 minutes (or as many rounds as you can complete in 15 minutes). Post rounds to comments.
Saturday, August 15, 2009
WOD Friday 8/15/09
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Wednesday, August 12, 2009
WOD Wednesday 8/12/09
AMRAP in 15 mins of:
3 Hang Power Cleans
5 Pull ups
Post loads and rounds to comments.
3 Hang Power Cleans
5 Pull ups
Post loads and rounds to comments.
Monday, August 10, 2009
WOD Monday 8/10/09
For Time:
Sprint 1 Gasser
21 KB Swings, Sit ups, Burpees
Sprint 1 Gasser
15 KB Swings, Sit ups, Burpees
Sprint 1 Gasser
9 KB Swings, Sit ups, Burpees
Sprint 1 Gasser
Post load and time to comments.
Sprint 1 Gasser
21 KB Swings, Sit ups, Burpees
Sprint 1 Gasser
15 KB Swings, Sit ups, Burpees
Sprint 1 Gasser
9 KB Swings, Sit ups, Burpees
Sprint 1 Gasser
Post load and time to comments.
Friday, July 31, 2009
WOD Friday 7/31/09
AMRAP in 15 minutes of:
5 Thrusters
5 Knees to Elbows
5 Tuck Jumps
Post loads and rounds to comments.
5 Thrusters
5 Knees to Elbows
5 Tuck Jumps
Post loads and rounds to comments.
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