WOD
WOD – Saturday 30th, 2014
4 sets: 1 min row for calories 1 min push ups 1 min double unders 1 min DB push press 1 min shuttle runs – 40m distance between cones rest 2 minutes actively between each set
WOD – Wednesday 20th, 2014
Each Round for Time: 250 Meter Row Sprint , 10 Ball Slams 20/14, 10 Broad Jumps, 50 meter sprint rest 5 min 5 sets
WOD – Tuesday 19th, 2014
a. front squat: build to a tough triple quickly b. back squat @ 50X3: 3-4 reps x 3 sets; rest 90-120 seconds c. thrusters: 4 tough reps 10min emom
WOD – Monday 18th, 2014
AMRAP in 20 minutes; 3 strict press – 115/75 10 kipping pull-ups 15 HR push ups 30 double unders
WOD – Tuesday 12th, 2014
strict press: warming reps and practice sets, 10 minutes tops + strict press: build to a heavy single in 4 minutes (rest 4 minutes) tabata “Something Else” Pull Ups Rest 1 minute Push Ups Rest 1 minute Air Squats Rest 1 minute Sit Ups Rest 1 minute
WOD – Monday 11th, 2014
8 sets 30s alt. DB snatch – moderate rest 30 sec 30s max double unders rest 30 sec 30s bear crawl rest 30 sec
WOD – Friday 8th, 2014
a. deadlift: 5-7 reps x 5 sets – rest 120-180 seconds each set is tough b. turkish get up: 3/side – rest 30 seconds between sides x 6 sets
WOD Wednesday 6th, 2014
Teams of 4 AMRAP meters rowed in 25 minutes – 150m minimum each row – stay in the same order the entire bout – pace and transition time up to the team Have fun!
WOD – Friday 1st, 2014
a. strict press: 8min emom @ 5reps/minute building each set b1. horizontal ring rows @ 1010: AMRAP x 3-4; rest 90 seconds b2. push ups @ 1010: AMRAP x 3-4 sets c. plate weighted side bridge: 30 sec each side; rest 30 seconds between sides x 3 sets each side