Friday, December 20, 2013
Work Capacity: 10 rounds, n.t.
- 15 pushups
- 15 dips
December 20, 2013
December 19, 2013
WOD - What We Learn
Thursday, December 19, 2013
Run:
- 4 x 400m sprints in 1:30
- rest for 1:30
10-9-8-7-6-5-4-3-2-1 reps for time:
- pull ups
- deadlift @ 155#
- burpees
Core:
- GHD sit ups 4 x 15
Run:
- 4 x 400m sprints in 1:30
- rest for 1:30
10-9-8-7-6-5-4-3-2-1 reps for time:
- pull ups
- deadlift @ 155#
- burpees
Core:
- GHD sit ups 4 x 15
December 18, 2013
WOD - Just waiting
Wednesday, December 18, 2013
Strength: bench 7 x 5
Push ups: 5 rounds, n.t.
- 15 normal
- 15 narrow
- 15 normal
- 15 wide
Strength: bench 7 x 5
Push ups: 5 rounds, n.t.
- 15 normal
- 15 narrow
- 15 normal
- 15 wide
December 16, 2013
WOD - Functional
Tuesday, December 17, 2013
AM
Run:
- 4 x 400 m sprints in 1:30
- rest 1:30
Walking Lunges:
- 400 m
Metcon:
- 50 air squats
- 10 HSPU
- 75 air squats
- 10 HSPU
Core:
- weighted marine (15)
PM
5 RFT:
- 16 wall ball shots
- 10 push press (115#)
AM
Run:
- 4 x 400 m sprints in 1:30
- rest 1:30
Walking Lunges:
- 400 m
Metcon:
- 50 air squats
- 10 HSPU
- 75 air squats
- 10 HSPU
Core:
- weighted marine (15)
PM
5 RFT:
- 16 wall ball shots
- 10 push press (115#)
December 15, 2013
WOD - Reunion
Monday, December 16, 2013
6 RFT:
- 8 pull ups (weighted / normal)
- 8 deadlft @ 155# / 135# / 115#
- 12 burpees
- weighted dookie walk 2 length of gym
Push ups: 6 rounds, not timed
- 10 normal
- 10 archer (per arm)
- 10 normal
- 10 close grip
6 RFT:
- 8 pull ups (weighted / normal)
- 8 deadlft @ 155# / 135# / 115#
- 12 burpees
- weighted dookie walk 2 length of gym
Push ups: 6 rounds, not timed
- 10 normal
- 10 archer (per arm)
- 10 normal
- 10 close grip
December 13, 2013
WOD - The Eagle
Friday, December 13, 2013
Strength: 1 RFT all @ 95#
- 20 front squat
- 20 hang power clean
- 20 OHS
4 RFT:
- 12 KB swings
- 3 turkish get ups (per arm)
- 5 burpees
Strength: 1 RFT all @ 95#
- 20 front squat
- 20 hang power clean
- 20 OHS
4 RFT:
- 12 KB swings
- 3 turkish get ups (per arm)
- 5 burpees
December 12, 2013
WOD - Upper Body
Thursday, December 12, 2013
Muscle ups: 3 x 6
Pull ups: 10 x 10
Bench: 4 of 6
3 RFT:
- 7 chin ups
- 7 push press (85# / 55#)
- 7 dips
Core:
- 30 mason twists w/ 10# / 5#
- 30 pengi
- 30 mason twists w/ 5#
- 30 pengi
- 2 marine (20)
Muscle ups: 3 x 6
Pull ups: 10 x 10
Bench: 4 of 6
3 RFT:
- 7 chin ups
- 7 push press (85# / 55#)
- 7 dips
Core:
- 30 mason twists w/ 10# / 5#
- 30 pengi
- 30 mason twists w/ 5#
- 30 pengi
- 2 marine (20)
December 9, 2013
WOD - Head Rush
Monday, December 9, 2013
Strength: deadlift w/ axle bar 6 of 7
2 Rounds: not timed
- 100 double unders
- 10 weighted walking lunges per leg
Pull ups: 3 Rounds, n.t.
- 10 normal
- 10 wide
- 10 chin ups
- 10 narrow
Strength: deadlift w/ axle bar 6 of 7
2 Rounds: not timed
- 100 double unders
- 10 weighted walking lunges per leg
Pull ups: 3 Rounds, n.t.
- 10 normal
- 10 wide
- 10 chin ups
- 10 narrow
December 5, 2013
WOD - Blast
Thursday, December 5, 2013
AMRAP: 15 min.
- 20 push ups
- 50 air squats
Strength: bench 5 of 8 w/ 30 sec. rests
AMRAP: 15 min.
- 20 push ups
- 50 air squats
Strength: bench 5 of 8 w/ 30 sec. rests
December 3, 2013
WOD - So Much Space Jam
Tuesday, December 3, 2013
Strength: power snatch 5 of 6
21-15-9 reps for time:
- HSPU
- KB swings 44# / 25#
Strength: power snatch 5 of 6
21-15-9 reps for time:
- HSPU
- KB swings 44# / 25#
December 2, 2013
WOD - Basket Weaving
Monday, December 2, 2013
Strength: DB bench press 10 of 10
Pull ups:
- 7 x 7
Team push ups: 10 rounds
- each team member does 10 push ups while the others wait in push up position
- Penalty: once complete, do 50 flutters for every time you dropped
Strength: DB bench press 10 of 10
Pull ups:
- 7 x 7
Team push ups: 10 rounds
- each team member does 10 push ups while the others wait in push up position
- Penalty: once complete, do 50 flutters for every time you dropped
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