Wednesday May 1, 2013
WOD
A. Gymnastics
B. Strict Pull-Up Max 1 Set
C. For Time:
400M Run
15 Burpees
300M Run
30 Pull-Ups
200M Run
45 Wall Ball
100M Run
60 Sit-Ups
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Tuesday April 30, 2013
WOD
A. Hang Power Snatch 2-2-2-2-2
B. 6 Rounds For Quality
30 Sec Pistol Squat
30 Sec Rest
C. 9 Minute AMRAP
3-6-9-12-15-18...
KBS 2/1.5p
HSPU
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7 Fish Oil Benefits Proven by Research
Monday April 29,2013
WOD
A. Front Squat 2-2-2-2-2
B. "TABATA"
Pull-Up
Switch Lunge
Push-Up
Double Under
*low score rest 1 between
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MASTERING DOUBLE UNDERS
Friday April 26, 2013
WOD
A. Deadlift 1-1-1-1-1
B. "Diane"
21-15-9
Deadlift 100/70kg
HSPU
C. 100 Hollow Rock
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The Hollow-Body Position With Carl Paoli: Part 1
Thurday April 25, 2013
WOD
A. Hang Clean & Jerk
B. Weighted Chin-Up 1-1-1-1-1
C. "Grace"
For Time:
30 Clean & Jerk 60/45kg
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Wednesday April 24, 2013
WOD
A. 3 Position Snatch (Top Down)
B. "Cindy"
20 Minute AMRAP
5 Pull-Up
10 Push-Up
15 Squat
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Dear Mark: HIIT, Omega-3s and Cooking, and Gluten-Free Baked Goods
Tuesday April 23, 2013
WOD
A. Squat Clean Thruster 3-2-1
B. "Karen"
For Time:
150 Wall Ball
C. 100 Sit-Ups
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Monday April 22, 2013
WOD
A. Back Squat 5-5-5-10
B. 5 Rounds For Practice
30 Sec Inch Worm
30 Sec Rest
C. "Helen"
3 Rounds For Time:
400 M Run
21 KBS 1.5/1p
12 Pull-Ups
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Friday, April 19, 2013
WOD
A. GYMNASTICS
B. 5 minutes of QUALITY TGU
C. 3 Rounds for Max Reps
1Min Wallball
1Min Ring Row
1MIn Double Under
1MIn KBS
1Min Rest
 |
| TGU...good for everyone. |
A. GYMNASTICS
B. 5 minutes of QUALITY TGU
C. 3 Rounds for Max Reps
1Min Wallball
1Min Ring Row
1MIn Double Under
1MIn KBS
1Min Rest
Thursday April 18, 2013
WOD
A. Clean
B. 5 Rounds
30 Sec Slam Ball
30 Sec Rest
C. 21-15-9
Burpee
C2B Pull-Up
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Slam Ball Demo
Wednesday April 17, 2013
WOD
A. Push Press 1-1-1-5-10
B. 5 Rounds Quality
30 Sec Push -Up
30 Sec Rest
30 Sec Hollow Rock
30 Sec Rest
C. 3 Rounds For Time
400m Run
50 Squats
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Tuesday April 16, 2013
WOD
A. Hang Snatch
B. 15 Minute AMRAP
15 Squats
10 Alt DB Snatch 35/55
5 Pull-Ups
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Monday April 15, 2013
WODA. Front Squat 3-3-3
B. 6 Rounds For Quality
30 Sec Box Jump 30/24"
30 Sec Rest
C. For Time:
42 KBS 1.5/1p
21 HSPU
30 KBS 1.5/1p
15 HSPU
18 KBS 1.5/1p
9 HSPU
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Thursday April 11, 2013
WOD
A. Back Squat 1-1-1-5
B. 6 Minutes EMOTM
6-10 Strict Ring Row
C. 4 Rounds For Reps
1 Minute Max Burpees
1 Minute Max Shuttle run 10m back and forth
1 Minute Rest
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Wednesday April 10, 2013
WOD
A. Hang Clean + Jerk
B. For Time:
10 Strict Press 50/35
15 OHS 50/35
20 Push Press 50/35
25 Front Squat 50/35
30 Push Jerk 50/35
35 Back Squat 50/35
C. "Tabata" Hollow Rock
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Dear Mark: ApoE4, Red Eye Recovery, TEDx Paleo Debunking, and Cough Drops
Tuesday April 9, 2013
WOD
A. Deadlift 3-3-3-3-3-3-3-3-3-3 (55-65%) EMOTH
B. 3 Sets Max Strict Pull-Up
C. 10 Minute AMRAP "Annie"
50-40-30-20-10
Double Under
Sit-Up
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Week Five in the Books
Monday April 8, 2013
WOD
A. Kettlebell Work
B. 30-20-10
Wall ball
T2B
30-20-10
Jump Squat
Push-Up
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8 Ways to Cultivate Health Integrity
Friday April 5, 2013
WOD
A. Back Squat 3-3-3
B. 10 Minute AMRAP
5 Burpees
25 Double Unders
Rest 2 Minutes
50 Box Jump
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Thursday April 4, 2013
WOD
A. Gymnastics
B. 100 Double-Unders
C. 3 Rounds For Reps
1 Min Wall Ball
15 Sec Rest
1 Min T2B
15 Sec Rest
1 Min Row
15 Sec Rest
1 Min GHD Sit-Up
15 Sec Rest
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Wednesday April 3, 2013
WODA. Hang Clean
B. 10 Rounds
In 1 Minute:
3 Snatch Grip Deadlift(knee)
2 Hang Power Snatch
1 OHS
AMRAP Push-Up
1 Minute Rest
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The Snatch Is a Bitch
Tuesday April 2, 2013
WOD
A. Power Clean + Strict Press 5-5-5
B. 3 Set Max HSPU Rest 150 Seconds
C. Complete as many reps as possible in 12 minutes of the following:
10 Squats
1 Bar Muscle-Up
20 Squats
2 Bar Muscle-Up
30 Squats
3 Bar Muscle-Up
40 Squats
4 Bar Muscle-Up
50 Squats
5 bar Muscle-Up
60 Squats
6 bar muscle-up
...etc
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