WOD 6.30.14

speedo bck sqt
Performance in the gym is all about what you wear…right?

A.
back squat
3RM
-15 min to establish this RM for the day

B.
AMRAP 15
15 KB swing 53/35
200m run
25 sit-up

By |June 30, 2014|WOD|0 Comments

WOD 6.28.14

image
Learning to be like Spidey

A.
rope climb

B.
AMRAP 20
10 thruster 95/65
10 SDHP 95/65
-partner workout, alternate full rounds, one person must be actively jumping rope for the other to be working through the couplet
-score is total rounds and reps

By |June 28, 2014|WOD|0 Comments

WOD 6.27.14

IMG_0013
Barbells are for Ninjas too

A.
bench press
-15 min to establish a 5RM
-build to RM with sets of 5, start with an empty barbell

B.
3x
15 Clean and Jerk 135/95
15 Pull-up
-12 min time cap

By |June 27, 2014|WOD|0 Comments

WOD 6.26.14

image
The kids jumping for fitness

A.
front squat
12×2
-sets OTM
-use same weight as last time. looking for approx. 65-75% of 1RM front squat.

B.
50,35,20
KBS 53/35
box jump 24/20
-15 min time cap

By |June 26, 2014|WOD|0 Comments

WOD 6.25.14

IMG_0027
Owning those wall walks

A.
3x
1 min plank (front elbows)
10 IYTs
-NFT

B.
30 sec row (calories)
30 sec rest
30 sec T2B
30 sec rest
30 sec double under
30 sec rest
45 sec row
15 sec rest
45 sec T2B
15 sec rest
45 sec double under
15 sec rest
1 min row
1 min T2B
1 min double under
-score is total reps

By |June 25, 2014|WOD|0 Comments