Month: June 2015

WEDNESDAY 150701

“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…

MONDAY 150629

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

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

“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

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:…

WEDNESDAY 150617

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

“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

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

“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:…