Power Snatch
– 5 x 5 Reps
AMRAP 12 Minute
– 6 Pullup
– 9 Mountain Climbers
– 12 KB Swings
Category: Workouts
Categories
2010-01-25 UGS
Five Rounds
1a. 10 Double KB Front Squats
1b. 1 Suicide Run
Four Rounds
2a. 5 Tire Flips
2b. 25 Tire Jumps
Three Rounds
3a. 200′ Tire Drag
3b. Max Knees to Elbows
Lower Body Max Effort
1. 1 RM Rack Pulls
2. 5 x 3 Squat Clean
3. 5 x 5 Reps Split Squats
4. 5 x 5 Reps Weighted Situps
Five rounds for time:
– 5 Front Squats
– 10 Burpees
Categories
2010-01-23 Open Gym
Time to practice or take on a missed WOD from this week.
Categories
2010-01-22 UGS
“Body Bag” UGS
21-15-9
– Tire Flips (400#)
– Sledge Strikes (20#)
– KB Swing (32kg)
– Sandbag Burpee (60#)
Three rounds for time:
– 400m Run
– 21 KB Swings
– 15 Pullups
– 9 Box Jumps
Upper Body Dynamic Effort
1. 8 x 3 Reps Standing Press @ 55% Max Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Row
– 1,000m
Overhead Squats
– 5 x 10 Reps
Row
– 1,000m
Lower Body Dynamic Effort
1. 10 x 2 Reps Box Squat @ 55% Max Squat
2. 5 x 3 Reps Power Cleans
3. 5 x 5 Reps Good Mornings
4. 5 x 5 Reps Weighted Situps