Wu: 25 double unders, 10 burpees- 3rds
Strength/Skill: dead lift 3-3-2-2-1-1
WOD
400m run
100 squats
90 sit ups
80 lunges
70 push ups
400m run
W.O.D. 05-21-2013
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Category Archives: W.O.D.
W.O.D. 05-20-2013
Wu: 200m run, 15 squats, 15 push-ups -3 rds
Strength/Skill: back squats 2-2-2-2-2-2
WOD
20 box jumps 24/20
5 kb swings 53/35
15 box jumps
10 kb swings
10 box jumps
15 kb swings
5 box jumps
20 kb swings
W.O.D. 05-16-2013
Wu: foam roller- lower back then
5 pvc ohs, 10 pvc good mornings, 15 mountain climbers: 3 rds
Skill: deadlift
WOD
21 Dead lift 225/175
800 m run
15 Dead lift 225/175
800 m run
09 Dead lift 225/175
W.O.D. 05-15-2013
Wu: 1 mile run
Skill: Curtis P’s
WOD
Curtis P’s 95/65
AMRAP 12 minutes
Cool down: floor leg stretches
W.O.D. 05-14-2013
Wu: 5 minutes jump rope, 5 minutes rowing
Strength: bent over rows 5 sets of 10
WOD
50-40-30-20-10
Ring rows, push ups
Cool down: 5 minutes of plank holds, stretch
W.O.D. 05-13-2013
Wu: 200 m run, 25 push ups, 25 sit ups- 2 rounds
Strength: squat clean: 1 rep max
WOD
5 push press 135/95
10 paralette jumps over the bar
15 lunges
AMRAP 10 minutes
Cool down: stretch
W.O.D. 03-20-2013
Warm-Up
3 Rounds of:
- 200 m Run
- 15 Push-Ups
- 15 Squats
Skill & Strength
- Shoulder Press
3-3-3-2-2-2
WOD
15 minutes AMRAP of:
- 5 Med-Ball Cleans
- 10 Wall Ball Shots
- 15 Med-Ball Sit-Ups
- 200m Run with the ball
W.O.D. 03-19-2013
Warm-Up
- 100 ft. Caterpillar Walk
- 200 ft. Lunges
Skill & Strength
- Weighted Ring Dips
7 sets, max effort
WOD
10 minutes AMRAP of:
- 5 Deadlifts #185
- 100 yards Sprint
W.O.D. 03-18-2013
Warm-Up
- 800m Run
- 25 Med-ball Cleans
- 50 Sit-Ups
Skill & Strength
5 Rounds of :
- 5 Squat Cleans #155/105
- 50m Sprint
- Rest between each round
WOD
10 minutes AMRAP of:
- 7 Burpees
- 21 Sit-Ups
- 21 Double Unders
W.O.D. 03-13-2013
Warm-Up
- 3 minute Rowing
- 3 minute Rope Climb
- 3 Rounds (with PVC pipes) of:
- 10 Good Mornings
- 10 OHS
- 10 Deadlifts
- 10 Snatches
Skill & Strength
- Push Jerk
3-3-3-1-1-1
WOD
20 minute AMRAP of:
- 400m Run
- 21 KB Swings (Russian) #53/35
- 12 Burpee – Pull-Ups
