10 pull ups
10 push ups
strectch
partner WOD
400meter
dumbell thrusters
400 meter
kettlebell swings
400 meter
burpees
400 meter
knees to elbows
(while one partner is on the 400 meter run, the other is doing the exercise and counting their reps, when the partner gets back from the run they take over the exercise while the other partner runs- 1 point for each rep on every exercise)
partners with the most points wins!
Non-winners owe 50 sit ups
Saturday, August 15, 2009
Friday, August 14, 2009
WOD Friday August 14
buy in...
10 turkish get ups alternating
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
cash out...
20 double unders
10 turkish get ups alternating
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
cash out...
20 double unders
Thursday, August 13, 2009
Fran- Thursday August 13
buy in...
snatch practice
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
cash out...
300 meter row
snatch practice
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
cash out...
300 meter row
Wednesday, August 12, 2009
Tuesday, August 11, 2009
WOD - Tuesday, August 11
buy in...
handstand practice
wod
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
cash out...
1 mile run
handstand practice
wod
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
cash out...
1 mile run
Monday, August 10, 2009
WOD - Monday August 10
Buy in...
2X
25 meter high knees
25 meter high skips
10 pushups
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
cash out....
20 GHD sit ups
2X
25 meter high knees
25 meter high skips
10 pushups
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
cash out....
20 GHD sit ups
Saturday, August 8, 2009
WOD - Saturday August 8
3's a crowd
Team Workout (3 Athletes Per Team)
5 Rounds for Team Reps
(1 Round = all athletes completing 30 sec. of work on each exercise)
30 sec Thrusters (75)(55)
30 sec Rest (5 Push-Up Buy-in for next exercise must be completed during this time)
30 sec Sumo Deadlift High Pull (SDHP) KB (53)(35)
30 sec Rest (5 Push-Up Buy-in for next exercise must be completed during this time)
30 sec Overhead Squat (OHS) Dynamax Ball (20)(14)
30 sec Rest (5 Push-Up Buy-in for next exercise must be completed during this time)
1.5 minutes of rest (5 Push-Up Buy-in for next exercise must be completed during this time)
Explanation: Each athlete will work for 30 seconds then move to the next station during 30 sec of rest. However, 5 push-ups must be performed during the rest period prior to the start of the next exercise. There will be a 1.5 minute break between rounds
Each team will have a captain responsible for keeping track of score. 1 Rep = 1 Point (no points for push-ups
Team Workout (3 Athletes Per Team)
5 Rounds for Team Reps
(1 Round = all athletes completing 30 sec. of work on each exercise)
30 sec Thrusters (75)(55)
30 sec Rest (5 Push-Up Buy-in for next exercise must be completed during this time)
30 sec Sumo Deadlift High Pull (SDHP) KB (53)(35)
30 sec Rest (5 Push-Up Buy-in for next exercise must be completed during this time)
30 sec Overhead Squat (OHS) Dynamax Ball (20)(14)
30 sec Rest (5 Push-Up Buy-in for next exercise must be completed during this time)
1.5 minutes of rest (5 Push-Up Buy-in for next exercise must be completed during this time)
Explanation: Each athlete will work for 30 seconds then move to the next station during 30 sec of rest. However, 5 push-ups must be performed during the rest period prior to the start of the next exercise. There will be a 1.5 minute break between rounds
Each team will have a captain responsible for keeping track of score. 1 Rep = 1 Point (no points for push-ups
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