Thursday, August 31, 2017

WOD

Complete 50 pull ups
then
Overhead Squats
5-3-3-1
then
Complete 50 Ring Dips
Post load to comments:

Wednesday, August 30, 2017

WOD

Three Rounds for time of:
Run 200 m
21 kettle bell swings 1 1/2 pood (24k)
15 toes to bar
Great outdoor WOD
Post time to comments:
Compare to: 170713

Tuesday, August 29, 2017

WOD

Complete as Many Rounds as possible in 12 minutes of:
10 Power Snatch 95/65lbs
10 Toes to Bar
30 Double Unders
Post number of Rounds to comments:

Monday, August 28, 2017

WOD

Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

Sunday, August 27, 2017

Rest Day

Saturday, August 26, 2017

Rest Day

Friday, August 25, 2017

WOD

5 Rounds for time:
Run 60 meters
40 Double Unders
20 Alt Dumb bells snatch 45/25lbs
Post time to comments:

Thursday, August 24, 2017

WOD

3 rounds for time of:
30 pull-ups
400-meter run
Post time to comments.

Wednesday, August 23, 2017

WOD

21-15-9 reps for time of:
185-lb. front squats
14-lb. med-ball GHD sit-ups
Post time to comments.

Tuesday, August 22, 2017

WOD

As Many Rounds as Possible in 15 min of:
10 Box Jumps
10 Kettle Bell swings
Assending Burpee ladder 2-4-6 etc
Post number of rounds to comments:

Monday, August 21, 2017

WOD

Strength Day
Deadlift
5-5-3-3-1-1
Post loads to comments:

Sunday, August 20, 2017

Rest Day

Saturday, August 19, 2017

Rest Day

Friday, August 18, 2017

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettle bell X 21 swings (or 55 pound dumbbell swing)
 12 Pull-ups
Post time to comments:

Thursday, August 17, 2017

WOD

"DT"
5 Rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Men use 155lbs, Women use 105lbs
or
Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
Men use 155 lb., women use 105 lb.
Post workout and time to comments:

Wednesday, August 16, 2017

WOD

EMOM 30 minutes of:
1 Power Snatch
1 Overhead Squat
Go Heavy as you safely can, After you complete the snatch do the Overhead Squat, you don't need to drop the bar.
Post the loads to comments:

Tuesday, August 15, 2017

WOD

Complete as many rounds as possible in 9 min of:
9 Deadlifts 185/135
9 Chest to Bar Pull ups
9 Knees to Elbows
Post number of rounds to comments:

Monday, August 14, 2017

WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.
Compare to: 170329

Sunday, August 13, 2017

Rest Day

Saturday, August 12, 2017

Rest Day

Friday, August 11, 2017

WOD

Complete as many rounds as possible in 12 min of:
8 Toes to Bar
10 Thrusters 95/65lbs
12 Kettle bell swings
Post time to comments:

Thursday, August 10, 2017

WOD

Shoulder Press
5-5-5-5
Then
3 Rounds for time of:
Run 50m shuttle
20 4 count flutter kicks
10 Burpee toes to bar
Great workout for outside
Post loads and time to comments:
Compare to: 170614

Wednesday, August 9, 2017

WOD

5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood
Post time to comments.

Tuesday, August 8, 2017

WOD

7 Rounds for time of:
12 One legged squats
24 Kettle bells swings 24k
Post time completed to comments:
Compare to: 160111

Monday, August 7, 2017

WOD

Complete as many rounds as possible in 20 minutes of:
10 shoulder press 95lbs
20 pull ups
20 steps of Walking Lunges w/ 1.5 pood KB overhead
Post number of rounds to comments:

Sunday, August 6, 2017

Rest Day

Saturday, August 5, 2017

Rest Day

Friday, August 4, 2017

WOD

Amanda .45
13-11-9-7-5
Muscle ups
Squat Snatches 135/95
or
Amanda
9-7-5
Muscle ups
Squat Snatches 135/95
Post name and time to comments:

Thursday, August 3, 2017

WOD

Strength day
Cleans
5-3-1
Snatch
6-4-2
Post loads to comments:

Wednesday, August 2, 2017

WOD

3 Rounds for time of:
2:00 min max push up
20 Ring row
15 Wall ball sit ups

Tuesday, August 1, 2017

WOD

Complete as many rounds as possible in 20 minutes of:
10 Kettle bell swings 24k
20 Goblet squats 24k
30 Double Unders
Post number of rounds to comments: