Monday 080721
Row 2K
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Archive for the 'WWOD' Category
Wednesday 080716
Deadlift 5-5-5-5-5 reps
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Tuesday 080715
7 Stair Sprints
Record time for each ascent. Rest 1 minute between each ascent. The rest period begins when you reach the bottom of the stairs.
Wednesday 080709
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Tuesday 080708
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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Wednesday 080702
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
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Tuesday 080701
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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Friday 080627
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
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WOD Thursday 080626
12 Rounds for time of:
30 seconds, Jump rope
12 sit-ups
Count the number of jumps completed for each 30 second round. Meet or beat the previous rounds number or pay the price of 10 burpees.
Wednesday 080625
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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