Teams of 4:
Everyone run 400 meters with all the equipment in the WOD 400 double unders 300 kettle bell swings 200 thrusters (45 lbs) 40 wall climbs Everyone run 400 meters with all the equipment in the WOD *one person per exercise at a time. Switch every minute to next exercise until all is completed.
0 Comments
Lift: Snatch 3-3-3-3
WOD: 18 minute AMRAP of: 5 Snatches 75/115, 7 Box Jumps 20/24, 9 Pullups, Run with slam ball 200 meters (to green electrical box and back) 3 Rounds
500 meter row/400 meter run 20 v-ups 20 burpees 20 mountain climbers (right and left leg=1, in other words, 40 mt climbers) Birthday WOD for Josh M., Erica, Rob, and Kat. Their age and favorite exercise for an average time AMRAP.
WOD: 21-15-9 of: - pushups with weight on your back 25/45, Rob - Clean & Jerks 65/95, Erica - situps, Kat - Front Squats 65/95 Josh NUTTS Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. WOD 'NUTTS'
Teams of 3:
One person always rowing Complete: 90 Kettle Bell Swings 90 Tire Jumps 90 Pushups 90 Jumping Lunges 90 V-ups 90 Burpees Switch off after every 30, (everyone will do 30 of each exercise) one person per exercise at a time Score: Time minus rowing meters (every 500 meters= 1 minute off of your time) Don't forget abou Ryan DeBell's class tomorrow after the 9 am WOD class on mobility. It will take place of the 10 am Oly Lift class.
Lift: Strict Press WOD: 20 squat cleans & Jerk 65/115 20 double unders 15 squat cleans & Jerk 65/115 40 double unders 10 squat cleans & Jerk 65/115 60 double unders Lift: Push Jerk
WOD: "Omar" 10 Thrusters 65/95, 15 Bar Facing Burpees, 20 Thrusters 65/95, 25 Bar Facing Burpees, 30 Thrusters 65/95, 35 Bar Facing Burpees, Lift: 3-3-3-3 Front Squat
WOD: 'Cindy' 20 minute AMRAP of: 5 pullups, 10 pushups, 15 squats New gym record, 40 people...... Partner WOD:
"ZEUS" 3 Rounds for time of: 30 Wall Ball Shots 16/20 30 Sumo Deadlift high-pulls 55/75 30 Box Jumps 20/24, 30 Push Press 55/75, Row 30 Calories, 30 Pushups, 10 Body Weight Back Squats. *2 exercises will be done at the same time until complete. Lift: Strict Press 5-5-5
WOD: 17 Minute AMRAP of: 5 Handstand Pushups, Row 250, Farmers Carry Barbell Length of Gym Lift: Deadlift 2-2-2-2
WOD: 15 Burpee Deadlifts 95/135, Clean it up to shoulders and walking lunges 20 feet, 1 Rope Climb, 11 Burpee Deadlifts 95/135, Clean it up to shoulders and walking lunges 20 feet, 1 Rope Climb, 7 Burpee Deadlifts 95/135, Clean it up to shoulders and walking lunges 20 feet, 1 Rope Climb, 3 Burpee Deadlifts 95/135. Clean it up to shoulders and walking lunges 20 feet, Lift: Thrusters 3-3-3-3
WOD: 'FRAN' 21-15-9 of: Thrusters 65/95, Pullups Then cool down with a half mile jog. Last Time we did Fran: WOD: Partner WOD:
10 Rounds of: 10 Burpees and 10 WallBalls, *while your partner is doing the movements, hold a barbell at hip height 95/135. Lift: Hang Snatch
WOD : 10-20-30-20-10 1. hang snatches (45/65) 2. V-ups 3. Tire jumps (just like box jumps but on tire) 4. Run 200 m after each round Lift: Overhead squats 2-2-2-2-2
WOD: 15 rounds of: 5 Pullups, 5 Jumping Squats, 5 Knees to elbows, 5 Kettlebell swings. WOD:
Modified 'Elizabeth':21-15-9 of: Cleans 95/135, *Between each round do 10 tire flips and run 400 with a medicine ball Lift: Split Jerk 3-3-3-3-3
WOD: 2 Rounds of: Max strict press, then max push press, then max push jerk, 10 v-ups, 10 sit ups, 10 supermans, L-hang 10 seconds Run 1/2 mile 2 Rounds of: Max strict press, then max push press, then max push jerk, 10 v-ups, 10 sit ups, 10 supermans, L-hang 10 seconds Lift: Front Squat 1-1-1-1-1
WOD: 5 Rounds of: 95% of 1 rep max of you front squat, max # of wall balls, run to fence rest 90 seconds. WOD: Barbell never touches the floor...
With partner complete: 200 m run (sharing load or switching bar), 40 jumping lunges while partner holds bar overhead, 30 v-ups while partner holds barbell at bottom of front squat position, 20 dumbell thrusters while partner holds bar overhead, 10 man makers while partner holds barbell at bottom of front squat position, 20 dumbell thrusters while partner holds bar overhead, 30 v-ups while partner holds barbell at bottom of front squat position, 40 jumping lunges while partner holds bar overhead, 200 m run (sharing load or switching bar), *if barbell touches the ground, each parnter does 5 burpees. |
WOD?"WOD" = "Workout Of the Day". Categories |