2/3/2012
Partner 1:
10 DL
20 Air Squats
Partner 2:
Plank holds while P1 is completing their exercises.
Both partners run 300M and then switch.
If P2 stops or drops the plank position then P1 must complete 10 burpees before the run.
Heavy-Duty
February 1, 2012 By Leave a Comment
1/2/2012
Clean & Jerk
1-1-1-1-1
Begin with multiple reps at lighter weights to warm up and get a feel for the movements.
Make 5 attempts with the heaviest weight you can, adding weight each time if possible.
Rest plenty between max efforts.
*Optional
As fast as possible complete:
50 Kettlebell Clean & Jerks using a KB in each hand.
Boiling Double
February 1, 2012 By Leave a Comment
2/1/2012
As fast as possible complete 2 rounds of:
Run 200M
20 Wall Balls
Run 200M
20 Ball/ bag slams
Cold Shoulder
January 31, 2012 By Leave a Comment
DELAYED 1/31/12 WOD
Cold Shoulder
3 Rounds for Time:
15 Spider-Man Push Ups
10 Kettle Bell Sumo Deadlift High Pulls
15 Mountain Climbers
10 Kettle Bell Sumo Deadlift High Pulls
15 Hindu Push-Ups (aka Dive Bombers)
10 Kettle Bell Sumo Deadlift High Pulls
15 Ring Dips
250m Row OR
300m Run
Where To Begin?
January 30, 2012 By Leave a Comment
1/30/2012
Complete the following Mini workouts in any order you like.
Mini WOD #1
20 Pistols (1-Legged Squats) each leg
*Use a box, band or squat rack to spot you if needed.
Mini WOD #2
30 Overhead Squats
Mini WOD #3
Row 2k as fast as possible
F’ing Friday
January 27, 2012 By Leave a Comment
Deadbug
January 26, 2012 By Leave a Comment
1/26/2012
5 Deadlifts
5 Get-ups
7 Deadlifts
7 Get-ups
9 Deadlifts
9 Get-ups
11 Deadlifts
11 Get-ups
Kerplunk!
January 25, 2012 By Leave a Comment
20 Reps
January 24, 2012 By Leave a Comment
1/25/2012
20 Rep Back Squats
Go heavy. Pick a weight that you find 10 reps to be challenging with and in one set take it up to 20 reps!
Breath as much as needed in between reps but do all 20 without re-racking the bar. Have a spotter work with you and count out your reps.
Warm up with a few lighter sets at lower reps to feel out the best weight to use.
Titan
January 23, 2012 By Leave a Comment
1/23/2012
12 Shoulder Press
12 Handstand Push-ups
9 Shoulder Press
9 Handstand Push-ups
6 Shoulder Press
6 Handstand Push-ups
*Not for time but limit rest. Move back and forth between movements but do not rush through to be done faster. Load up the barbell with as much weight as you can handle for the given reps and work for maximum range of motion on the handstand push-ups.
**Optional:
75 Push-ups for time.
