Warm up : 500m row, 25 mountain climbers
WOD: 5 rounds of
30sec max rep double crunch sit ups
10sec rest
30sec max rep KB swings @ 53/35#
10sec rest
30sec wallball shots @ 20/12#
10sec rest
Wednesday, September 30, 2015
Tuesday, September 29, 2015
Friday, September 25, 2015
Friday 20150925
Warm up: 500m row, 50 air squats, 25 hand release push ups
WOD: 3 rounds of
400m run
400m run backwards
30 squat thrusters @ 65/30#
15 reverse burpees
WOD: 3 rounds of
400m run
400m run backwards
30 squat thrusters @ 65/30#
15 reverse burpees
Thursday, September 24, 2015
Thursday 20150924
Warm up: 800m run, 40 push ups, 20 sit ups
WOD: 3 Rounds of
10 Burpee bar hops
10m Overhead barbell walk @ 155/115#
5 Clean and Jerks @ 155/115#
10m Overhead barbell walk
20m alligator walk
WOD: 3 Rounds of
10 Burpee bar hops
10m Overhead barbell walk @ 155/115#
5 Clean and Jerks @ 155/115#
10m Overhead barbell walk
20m alligator walk
Wednesday, September 23, 2015
Wednesday 20150923
Warm up: 400m run, 30 over/ unders, 20 burpees, 100
single jumpropes
WOD: 3 rounds of
400m run
50 double unders
20 pull-ups
single jumpropes
WOD: 3 rounds of
400m run
50 double unders
20 pull-ups
Tuesday, September 22, 2015
Tuesday 20150922
Warm up: 500m row, 40 push ups, 30 abmat sit ups,
20 over/unders, 10 strict pull ups
WOD: YingYang 12min AMRAP
9 GHDs
6 KB swings @ 53/35#
3 HSPU
20 over/unders, 10 strict pull ups
WOD: YingYang 12min AMRAP
9 GHDs
6 KB swings @ 53/35#
3 HSPU
Friday, September 18, 2015
Friday 20150918
Warm up: 500m row, 25 split jump lunges, 25 over/ unders
WOD: 10min AMRAP
10 spiderman push ups (1 for 1)
2 clean and split jerks @ 75% bodyweight
WOD: 10min AMRAP
10 spiderman push ups (1 for 1)
2 clean and split jerks @ 75% bodyweight
Thursday, September 17, 2015
Thursday 20150917
Warm up: 25 over/unders, 15 GHDs, stretch
WOD: RED RIVER 44 RING ROUTE
Row 908m
44 Push ups
44 Deadlifts @ 115/75#
44 Sit ups
44 KB swings @ 44/26#
44 wallball shots @20/12#
44 pull ups
44 Push press @ 45/30#
Run 908m
44 Push press at 45/30#
44 Pull-ups
44 wallball shots @ 20/12#
44 KB swings @ 44/26
44 Sit ups
44 Deadlifts @ 115/75#
44 Push ups
WOD: RED RIVER 44 RING ROUTE
Row 908m
44 Push ups
44 Deadlifts @ 115/75#
44 Sit ups
44 KB swings @ 44/26#
44 wallball shots @20/12#
44 pull ups
44 Push press @ 45/30#
Run 908m
44 Push press at 45/30#
44 Pull-ups
44 wallball shots @ 20/12#
44 KB swings @ 44/26
44 Sit ups
44 Deadlifts @ 115/75#
44 Push ups
Wednesday, September 16, 2015
Wednesday 20150916
Warm up: 500m row, 25m samson stretch, 25m crab walk
25 over/unders
WOD: 3 rounds of
24 Box jumps @ 24/20"
16 Squat thrusters @ 95/50#
800m run
25 over/unders
WOD: 3 rounds of
24 Box jumps @ 24/20"
16 Squat thrusters @ 95/50#
800m run
Monday, September 14, 2015
Monday 20150914
Warm up: 400m run, 30 push ups, 20 air squats, 100 jumprope
WOD: 5 rounds of
200m row
15 hang clean and press @ 95/50#
100 double unders
WOD: 5 rounds of
200m row
15 hang clean and press @ 95/50#
100 double unders
Thursday 20150910
Warm up: 400m run, 30 air squats, 20 GHDs, 10 burpees
WOD: 12 min AMRAP
3 front squats @ 115/65#
6 abmat sit ups
9 box jumps @ 30"
WOD: 12 min AMRAP
3 front squats @ 115/65#
6 abmat sit ups
9 box jumps @ 30"
Wednesday, September 9, 2015
Wednesday 20150909
Warm up: 50 double unders, 40 push ups, 30 double unders, 20
Push ups, 10 SDHP @ 75% bodyweight
WOD: 10min AMRAP
150m row
5 Pull-ups (overhand)
5 ring dips
Push ups, 10 SDHP @ 75% bodyweight
WOD: 10min AMRAP
150m row
5 Pull-ups (overhand)
5 ring dips
Monday, September 7, 2015
Tuesday 20150908
Warm up: 400m run, 20 static press @ 75#, 20 air squats
WOD: 4rounds of
23 wallball shots @ 20/12#
7 Turkish get ups (ea arm) @ 35/18#
WOD: 4rounds of
23 wallball shots @ 20/12#
7 Turkish get ups (ea arm) @ 35/18#
Monday 20150907
HAPPY LABOR DAY
Warm up: 400m run, 30 push ups, 20 K2E, 100 jumprope
WOD: 5 rounds of
30 abmat sit ups
10 burpees
50 double unders
Warm up: 400m run, 30 push ups, 20 K2E, 100 jumprope
WOD: 5 rounds of
30 abmat sit ups
10 burpees
50 double unders