WOD 04.14.12

WOD:

5 Rounds for time:

Underwater swim 25 yards

50 Squats

 

 

Post time to comments

WOD 04.12.12

Warm Up:

15 Sumo Squats

20 Mountain Climbers

20 Sit Ups

20 Frog Climbers

10 PVC Pull Overs

 

WOD:

Deck of Cards for time – Perform the number of reps on the card of the exercise at the station you rotate to. Aces are 11 if a Joker is pulled everyone does 15 burpees

 

Box Jumps 24″ / 20″

Wall Balls 20#/12#

Sit Ups

Thrusters 75#/ 45#

Dumbell Push Press 50#/20#

Double Unders

Push Ups

Knees to Elbows (Modify with laying down and holding pole)

Deadlift – 155# / 53# (Girls will use 53# KB)

Rest

 

 

WOD 04.11.12

Warm UP:

25 Jumping Jacks

10 PVC Pull Overs

15 Squats

20 Mountain Climbers

WOD:

400m Run

Then 10 Rounds of

10 – Double Unders

10 Lunges Each Leg

10 – KB Clean Jerks

Then

400m Run

Challenge:

3 attempts to post 3 attempt total of Toes to Bar

WOD 04.10.12

Warm Up
15 Squats
15 Pushups
15 situps
400m Run

WOD
12 Min AMRAP
9 Pull Ups
15 Hand release pushups
21 Kettle-bell Swings 35#/ 26#

Challenge
50 Wall ball tosses 20#/12#

WOD 04.09.12

Warm Up:
300 jump rope
15 PVC pullovers
10 Vertical Jumps

Strength:
3-3-3-3-3
Shoulder Press (post load for each set)

WOD:
Hip mobility
Stretching
6 x 400M repeats (45 sec rest between) then;
AFAP 15 butterfly sit-ups, 15 grass hoppers, 15 sit-ups

WOD 04.07.12

I had my workout in the hotel fitness center today so I had to be a little creative.

Warm Up:
25 squats
25 pushups
25 grasshoppers

WOD:
For time
21-15-9
Bench press 225#
Squats
Twinkie hugs

WOD 04.06.12

Warm Up:

Skip 200M

25 Air Squats

25 Situps

15 Pushups

 

WOD:

For Time:

800m Run

30 Squat Clean Jerks 155#/ 105#

800m Run

 

Challenge:

Do something fun and active today

 

WOD 04.05.12

Warm Up:

shoulder cirlces

15 PVC Pullovers

Skip 200m

15 Superman

15 KB Deadlift

 

Skills:

Deadlift progression

 

WOD:

21-15-9

Deadlift 225 / 135#

KB Swing 35#

Knees to Elbows

 

Challenge:

400m Run (First 200 backwards, second 200 Forward)

 

WOD: 04.03.12

Warm Up:

15 Squats

800m Run

15 Pushups

 

 

WOD:

“Fight Gone Bad”

3 Rounds – 1min at each of 5 stations with a 1min rest between rounds.  Score is total reps for all rounds.

1. Wall Balls 20# / 12#

2. Sumo Deadlift High-Pull 75# / 45#

3. Box Jumps 20″

4. Pushpress 75# / 45#

5. Mountain Climbers

 

WOD 04.02.12

Warm Up:

150 Jump Rope

15 Squats

15 Burpees

10 PVC Pull Ups

WOD:

“Josh”

21 Overhead Squats 95#

42 Pullups (scale with jumping Pullups)

15 Overhead Squats 95#

30 Pullups

9 Overhead Squats 95#

18 Pullups

Modified:

21 Overhead Squats

42 Situps

400m Run

15 Overhead Squats

30 Situps

400m Run

9 Overhead Squats

18 Burpees

200m Run

Challenge:

200m Farmer Walk

“A man is not old until regrets take the place of dreams.”