WOD – “Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Katy
Feb 072012
Feb 072012
Strength – Shoulder Press
65% x 5
75% x 5
85% x 5
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Feb 052012
Strength – Deadlift (add 5 or 10)
65% x 5
75% x 5
85% x 5
WOD – For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Post time to comments.
Feb 022012
Strength – Cleans
40% x 5
50% x 5
60% x 5
WOD – Five rounds for time of:
Run 200 meters
135/95 pound Power clean, 12 reps
95/65 pound Thruster, 15 reps
Post time to comments.
Feb 012012
Strength – Shoulder Press
40% x 5
50% x 5
60% x 5
WOD – For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
Post time to comments.
Jan 312012
Strength – Back Squat
40% x 5
50% x 5
60% x 5
WOD – Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
Jan 312012
WOD – “Stephen”
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
Post time to comments.
Jan 292012
Strength – Deadlift
40% x 5
50% x 5
60% x 5
WOD – Deadlift 5-5-5-5-5-5-5 reps
Post loads to comments.
Jan 262012
Strength – Cleans
75% x 5
85% x 3
95% x 1 +
WOD – “Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Jan 252012
Strength – Back Squat
75% x 5
85% x 3
95% x 1
WOD – “Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
