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…
Author: ProvFit
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:…
MONDAY 150608
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5 rounds of: 100m sprint bench press, 10 reps Rest as needed between efforts. WL Group: Back squat: 5-5-5-5-5 Post times for the sprints and loads for the bench press and back squats to WOD Log.
FRIDAY 150605
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Perform as many reps as possible in 10 minutes of: sumo deadlifts hanging leg raises Switch between the two movements every minute on the minute. RBRx = 95#; RGRx & LBRx = 65#; LGRx = 45# WL Group: Split Jerk:…