WOD:
OWNERS WOD:
5 Rounds:
5 Bar Muscle Ups
10 KB Swings #70
15 Thrusters #95
[vimeo http://www.vimeo.com/60423355 w=400&h=300]
Monday, July 30, 2012
Strength:
Wendler Squat wave B
80%x3, 85%x3, 90%x3
GHD HAMSTRINGS
5×5 (3/1/3seconds)
WOD:
3 rounds
9 Squat Cleans (75%/55%bw)
18 HRPU
1 Lap
Thursday, July 26, 2012
WOD:
1. Weighted pushups 1 min.
(25/10)
2. Front Squat 1 min.
(75%bw/55%bw)
3. Alternating KB push press 1 min.
3 rounds Max reps
1:1 ratio
For/skill:
L Sits and Pistol squats
Wednesday, July 25, 2012
WOD:
4 rounds:
24/7 or 7/24
7 burpees
24 Wall balls
24 Bicycles
7 Cone drill
Strength:
Wendler deadlift week 1
Big day for athletes: July 24th:
Lance Armstrong won his 7th tour
Karl Malone was born
Barry Bonds was born
Rick Fox was born
Thursday, June 27, 2012
WOD:
5 burpees
10 hang cleans
15 toes 2 bar
20 deadlifts
25 double Unders
3 rounds for time….
Skill/Strength:
Pistol Squats form
Tuesday, June 26, 2012
WOD:
1hspu
2pullups
3lunges
4situps
5squats
15 minute AMRAP
Every set doubles in reps each round
Strength/skill:
3xFailure Muscle ups
(scaled is 2xFailure pull ups +2xFailure Dips)
Monday, June 11, 2012
WOD:
100 Squats
80 suit cases
60 hrpu
40 double unders
20 lunges
10 pull ups
Skill:
50 Handstand Push Ups
100 Double Unders
Tuesday, May 28, 2012
WOD:
Thrusters
Weighted Lunges
KB SWINGS
20, 15, 10, 5, 1
Time
Skill:
Handstand Push Ups
Wednesday, May 22, 2012
WOD:
Team Workout:
part A:
Max Hang Clean 135/55
Gasser sandbag Carry 120/60
3 rounds
Part B:
3 minutes alternating kb swing
(max reps, bell cannot touch ground while being passed)