warm up: 500m row, 15 burpees, 20 pull ups
wod
21 dead lifts 225/155
400m run
18 dead lifts
400m run
15 dead lifts
400m run
12 dead lifts
400m run
cool down: stretch
W.O.D. 01-31-11
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Monthly Archives: January 2011
W.O.D. 01-29-11
8:00 am open gym
9:00 am team wod
wod
6 man relay
only one works at a time
suicide sprints
200m sprint
200m farmer’s carry
ball toss
2 rounds
W.O.D. 01-28-11
warm up: 25 squats, 25 pull-ups, 25 sit-ups, 25 push-ups
strength training: turkish getup 5-4-3
wod
10 SDHP
10 push press
5 rounds
15 ring dips
25 ring rows
3 rounds
W.O.D. 01-27-11
warm up: 5 minutes of jump rope, 20 pistols, 10 kneeling jumps (start on your knees with the tops of your feet touching the ground, jump to a squat)
strength training: deadlifts 7-6-5-4-3-2-1
wod
TABATA box jumps
run 400m
TABATA lunges
row 400m
TABATA flutter kicks
run 400m
TABATA mountain climbers
W.O.D. 01-26-11
warm up: 500m row, 30 squats, 30 push ups
strength training: press 2-2-2-1-1
wod
“mini Badger”
15 squat cleans
15 pull ups
400m run
3 rounds for time
W.O.D. 01-25-11
warm up: 400m run, 100 ft. caterpillar, 20 K2E
strength training: overhead squat 3-3-3-3-3
wod
“Annie”
double unders and sit ups
50-40-30-20-10
W.O.D. 01-24-11
warm up: 50 double unders, 20 lunges, 15 ring dips
strength training: back squat 5-5-5-5-5 (70% of 1RM)
wod
“Cindy”
5 pull ups
10 push ups
15 squats
AMRAP 20 minutes
cool down: stretch
W.O.D. 01-21-11
warm up: 1000m row
strength training: front squat 3-3-3-3-3-3
wod
25 kettlebell swings 53/35
20 box jumps 24/20
15 medicine ball cleans 20/15
4 rounds for time
W.O.D. 01-20-11
warm up: 800m run, 100 ft. caterpillar, 100ft. lunges
wod
5 deadlifts 225/135
10 pull ups
15 double unders
AMRAP 20 minutes
W.O.D. 01-19-11
warm up: 400m run, 25 squats, 50 back hand touches
strength training: power clean 1-1-1-1-1-1-1
wod
“sit ups Grace”
3 rounds for time of
10 clean & cerks 135/95
30 “ab mat” sit ups
