Friday 10/28/2011
“Gator”
8 Rounds
5 Front Squats 185/130
26 Ring Push ups
Friday 9/1/2011
Friday 9-1-2011
WOD
14 min AMRAP
400 m run
5 Deadlifts Heavy Ex 225
Monday
Monday 8/22/2011
WOD
800 m Run
50 Sit-ups Abmat
40 Walking Lunges
30 Push-ups
20 Burpees
10 TTB
Thursday
Thursday 8/11/2011
“Chief”
5 Rounds
3 min AMRAP
3 Power Cleans
6 Push ups
9 Air Squats
Rest 1 min
Sprinting toward Friday. Get it? Sprinting?
Thursday 7/14/11
Strength WOD
Sprints 6 x 50 meters
Metcon WOD
5 Rounds
5 Clean & jerk (155/105)
10 KB Swings (53/35)
25 Pushups
They don’t let you play with tires at Globo Gym
Wednesday 7/13/11
Strength WOD
Back squat 3-3-3-3-3
Metcon WOD
5 Rounds
1-min tire flip
1-min step up
1-min toes-to-bar
1-min tire pushups
1-min rest
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
Partner WOD
Friday 6/17/11
Metcon WOD
1.5 Pood, 20# Med ball, 2 30# Dumbbells
200m Equipment carry
42 Kettlebell swings, 42 Wall balls, 42 Pushups
200m Equipment carry
30 Swings, 30 WBs, 30 PUs
200m Equipment carry
18 Swings, 18 WBs, 18 PUs
Tabata med ball cleans
Tuesday 6/14/11
Strength WOD
Back squat 3-3-3-3-3
Metcon WOD
Tabata
Med ball cleans (20# m/14# f)
Pushups
Lateral raises
Partner Situps
