Monday 8/22/2011
WOD
800 m Run
50 Sit-ups Abmat
40 Walking Lunges
30 Push-ups
20 Burpees
10 TTB
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
Rounds/AMRAP hybrid
Monday 6/27/11
Strength WOD
Overhead Squats 5-5-5
Metcon WOD
7 rounds
2-minute AMRAP
4 Push press (105/75)
8 Jumping lunges
1-minute rest
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
Welcome Back AMRAP
Metcon WOD
5 min AMRAP
5 Pull Ups 10 Push Ups 15 Air Squats1 min rest
5 min AMRAP
5 Wall Balls [M:20, F:14] 10 Double Unders 15 Sit Ups1 min rest
5 min AMRAP
5 Ring Dips 10 Burpees 15 KB Lunges [M:35, F:24]Post total number of rounds (and partials) to comments.
12 Days of Christmas
Wednesday 12/22
Metcon WOD – 12 Days of Christmas:
- Pullup
- Toes-to-Bar
- Box Jump [20"]
- Air Squats
- Ring Dips
- KB Swings [M: 53, F: 35]
- Burpees
- Double-unders
- Push Ups
- Wall Balls [M: 20, F: 14]
- Sandbag Slams [M: 30, F: 20]
- Walking Lunges [M: 45, F: 25]
Directions: 12 rounds total. Start each round with round one and complete the reps through the number of the round that you’re on.
Ex:
Round 1: 1 Pull Up Round 2: 1 Pull Up, 2 Toes-to-Bar Round 3: 1 Pull Up, 2 Toes-to-Bar, 3 Box Jumps … Round 12: 1 Pull Up, 2 Toes-to-Bar … 11 Sandbag Slams, 12 Walking LungesPost total time (and mods) to comments… Oh, and think of us on Christmas when you’re still feeling it!
Abmat & Lunges
SWOD
Back Squat 5-3-3
MetCon WOD
6 Rounds 20 Amnat Situps 15 Squats 10 Walking Lunges M 45 F 25 5 BurpeesDouble WOD Day!
WOD 1:
40 Walking Lunges10 Push Ups
30 Walking Lunges
20 Push Ups
20 Walking Lunges
30 Push Ups
10 Walking Lunges
40 Push Ups
