Daily WOD
For Time:
– 800m Run
– 80 KB Swings
– 80 Situps
– 80 Box Jumps
– 800m Run
Endurance WOD
Four to Eight Rounds:
– 400m Run
– 90 Second Recovery
*Hold 3-5 seconds
Category: Endurance
Categories
2011-12-13 WOD
Four Rounds
– 8 Double KB Front Squats
– 16 Mountain Climbers
Four Rounds
– 8 Double KB Step Ups
– 16 Hollow Rocks
For Time
– 1k Row
Endurance WOD
Three Rounds:
– 200m (equal time rest)
– 400m (equal time rest)
– 600m (equal time rest)
Daily WOD
Ten Rounds (Not for Time):
– 10 Ring Dips
– 10 GHD Situps (20 Ab-mat Situps)
– 20 Double Unders
Endurance WOD
Two to Four Rounds:
– 800m TT
– 5 Minute Recovery
Daily WOD
For Time:
1a. 1k Row
1b. Five Rounds:
– 5 One Arm KB Presses (24/16kg)
– 20 KB Swings (24/16kg)
– 20 Lunges (each)
Endurance WOD
Four to Eight Rounds
– 400m Run
– 2 Minute Recovery
*Hold within 3-5 seconds
Daily WOD
“Annie”
50-40-30-20-10 reps:
– Double Unders
– Situps
Endurance WOD A
Three to Six Rounds:
– 400m Run
– 2 Minute Recovery
Endurance WOD B
Two to Five Rounds:
– 800m Run
– 3 Minute Recovery
Daily WOD
Five Rounds for Reps:
– Unbroken Ring Dips
– 30 Seconds Rest
– Unbroken Overhead Squats (95#/65#)
– 30 Seconds Rest
Endurance WOD A
Two to Four Rounds:
– 1000m Run
– 3 Minute Recovery
Endurance WOD B
Six to Twelve Rounds:
– 200m Run
– 2 Minutes Recovery
*Hold 1-2 seconds from best interval.
Happy Thanksgiving! We hope all of our wonderful members and trainers are enjoying their Thanksgiving feast with family and friends. See you guys next week.
Thanksgiving WOD
Go up the ladder (1 rep the first round, 2, 3, 4, etc. until you fail on pushups):
– Pushups
– Twice as many Situps
– Three times as many Air Squats
*First Round: 1 pushup, 2 situps, 3 air squats. Second Round: 2 Pushups, 4 Situps, 6 Air Squats, until you fail on your pushups.
Finisher
Eat leftovers for time.
Endurance WOD
Three to Six Rounds:
– 800m run
– 2:30 recovery