“Michael” or “Half-Mike;” choose one: “Michael” is 3 rounds for time of: 800m run 50 hip extensions 50 situps; “Half-Mike” cuts distance and reps in half: 3 rounds for time of: 400m run 25 hip extensions 25 situps Standing hip…
Month: June 2015
MONDAY 150629
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40-20-10-5 reps for time of: wall ball shots knees to elbows Rx weights for wall balls: RBV=20#; RBJV & RGV=15#; RGJV & LB=12#; LG=10# WL Group: Clean 7-7-7-7-7 Post times, weights used for wall ball, and loads for cleans to…
FRIDAY 150626
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In front of a timer set at specified intervals, perform as many reps as possible of: 2 min. Thrusters 2 min. V-ups 2 min. SDHP 2 min. rest 90 sec. Thrusters 90 sec. V-ups 90 sec. SDHP 90 sec. rest…
WEDNESDAY 150624
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“Out to Lunge” Partner WOD! Each partner team must complete a combined total of 150 walking lunge steps while holding a weight bar overhead. While one partner lunges, the other must hold plank. Any pause to rest for either partner…
MONDAY 150622
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First: As many rounds as possible in 8 minutes of: 9 ring rows 6 ring row to muscle-up transitions 3 ring row to muscle-up transition to jumping ring dips Then: Medium “Grace” RBVRx=55#; RBJVRx=45#; RGRx & LBRx=35#; LGRx=25# WL Group:…
FRIDAY 150619
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For time: Run 1 mile Compare to 150508 Post time to WOD Log.
WEDNESDAY 150617
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4 rounds for reps of: 2 minutes jump rope 2 minutes burpees Compare to 150205 WL Group: Front Squat: 5-5-5-5-5 Post reps completed for each movement (note if double-unders or singles used) and loads for front squats to WOD Log.
MONDAY 150615
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“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where: the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8…
FRIDAY 150612
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For time: 50 squats 25 bench dips 40 squats 20 bench dips 30 squats 15 bench dips 20 squats 10 bench dips 10 squats 5 bench dips WL Group: Shoulder press: 5-5-5-5-5 Post times, modifications, and loads for shoulder press…
WEDNESDAY 150610
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“Filthy Fifty” -half order, please. For time: 50 box jumps, 20″ box 50 double-unders 50 situps 50 SDHP 50 pullups Weight for SDHP: RBRx Varsity = 45#; JV = 35#, RGRx & LBRx = 25#, LGRx = 15# WL Group:…