Tuesday January 22, 2013
Allrighty….2 5 minute AMRAPs. These are short WODs so move hard and fast. You get lots of rest so no excuses! 🙂 Strength/Skill: Every 45 seconds for 9 Rounds (6 minutes), 3-5 HSPU, based on ability WOD5 minute AMRAP5 Thrusters (115/80)10 HR Push Ups Rest 5 Minutes 5 Minute AMRAP5 Stone to Shoulder (115/70)10 Jumping […]
Monday January 21, 2013
Strength: 12 minutes to establish 1 RM Squat Snatch WOD100 Double Unders30 Pullups30 Front Squats (135/95)30 Pullups100 Double Unders Cool Down:100’ Walking Lunges10 In-N-Outs with Push up and Dip
Saturday January 19, 2013
Competitor’s open gym at 11am after the 10am class! WODTeams of 2:Max Reps in 4 minutes of:1. Row for Calories2. Double Unders3. Kettlebell Swings (53/35)4. Abmat Sit-ups5. Burpees *1 person works at a time to accumulate as many reps as possible in 20 minutes
Friday January 18, 2013
Strength: 2 Snatch Grip Behind the Neck Push Press, every 30 seconds for 5 minutes WOD7 Rounds:Minute 1: 2-3 Rope ClimbsMinute 2: 10 (each arm) 1-arm KB Push Press, 53/35Minute 3: 3 Deadlifts – climb to a heavy set. Cool Down:3 Rounds (not for time)30 sec Plank HoldMax Effort L-sit