Tuesday 9/6/2011
3 Rounds Of Task Oriented Fight Gone Bad
WallBall 20/14
SDHP 75/55
Box Jump 20
Push Press 75/55
Row Cals
Tuesday
Tuesday 8/09/2011
2 Rounds of
“Fight Gone Bad”
1 min at each
Wall Ball 20/14
SDHP 75/55
Box Jumps 20in
Push Press 75/55
Row For cals
Rest
Wednesday
Wednesday 08/03/2011
WOD
3 Rounds For time
45 sec Clusters
45 sec Box Jumps
45 sec KB Swings 53/35
45 Sec Burpees
Friday
Friday 7/29/2011
WOD
The Admiral
3 Rounds
20 Burpees
20 Front Squats 135/105
20 Bow Jumps 24/20
Two WODs for the price of one
Tuesday 7/12/11
Strength WOD
Push press 3-3-3-3-3
Metcon WOD
5-minute AMRAP
5 Box jumps (24/20)
5 Pushups
Roll out mobility
3 Rounds
20 m weighted walking lunges (45/25)
10 Manmakers m 30 f 20
10 Doubleunders
If by “resting” you mean box jumps, then yes.
Wednesday 7/6/11
Strength WOD
Cleans 3-3-3-3-3
Metcon WOD
100 Pushups
Every time you rest: 5 Box jumps
Perfecting double unders
Wednesday 6/29/11
Strength WOD
Deadlift 3-3-3-3-3
Metcon WOD
5 Rounds
30 Double unders
15 Box jumps (24/20)
7 Squat snatch (95/65)
Kelly
Monday 6/6/11
Strength WOD
Box squats, 2 sets of 10
Metcon WOD
Kelly
3 Rounds
400m run
30 Box jumps (24″ m/20″ f)
30 Wall balls (20# m/14# f)
Dirty 30
Tuesday 5/24/11
Skill Work Turkish Get-ups
Metcon WOD
30 Box jumps (24″ m/20″ f)
30 Pullups
30 Kettlebell swings (53# m/35# f)
30 Lunges
30 Knees-to-elbows
30 Push presses (45# m/35# f)
30 Supermans
30 Wall balls (20# m/14# f)
30 Burpees
30 Double unders
Jane Fonda Complex
Monday 23rd
Jane Fonda Complex
Max Double Unders
21-15-9
box jump [M24 F20]
Kettle Bell Swings Russian M70 f53
Push ups realease at bottom
Tababta Hollows
