Author: ProvFit

MONDAY 150720

3 rounds for time of: 30 ring pushups 30 wall ball shots 400m run WL Group: Back squat: 3-3-3-3-3 Post times, deficit for ring pushups, wall ball weights, and loads for back squat to WOD Log.

FRIDAY 150717

21-15-9 reps for time: Sumo deadlift Handstand steps Rx weights for sumo deadlifts will be determined by 7 rep max. WL Group: Clean and jerk: 3-3-3-3-3 Post times and loads to WOD Log.  

WEDNESDAY 150715

Every minute on the minute, perform twice as many reps as the minute you are in of the following movements until no longer able: front squats, 15# hanging leg raises Complete reps “until death” of one movement before switching to…

MONDAY 150713

“Filthy Fifty” -half order, please. Compare to 150610 For time: 50 box jumps, 20″ box 50 double-unders 50 situps 50 SDHP 50 pullups Rx weight for SDHP: RBVRx = 45#; RBJV & RGV = 35#, RGJV & LB = 25#,…

FRIDAY 150710

4 rounds for time of: 10 reps split jerk, alternating legs on the landing 20 steps farmer’s carry lunge 30 pushups Rx weights for the split jerks: RBV=75#; RBJV & RGV=55#; RGJV & LB=45#; LG=35# Rx weights for the farmer’s carry lunge:…

WEDNESDAY 150708

Partner WOD! Complete as many reps as possible in 12 minutes of: Double-unders While one athlete is completing jumps, the other athlete must complete 5 reps of bear complex. Once the 5 reps are complete, the athletes switch stations, and the jump…

MONDAY 150706

Row 90 seconds for distance, then (with no rest): For time: 40 pushups 40 squats 30 pullups 30 handstand pushups 30 box jumps, 20″ box; then… …rest as needed before: Cash out: Row your 90-second effort distance for time. WL…

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…