Upper Body Dynamic Effort
1. 8 x 3 Standing Press
2. 3 x 5 Ring Dip
3. 3 x 20 KB Row
4. 5 x 10 GHD Situp
Category: Workouts
5 Rounds
For time:
– 21 Double Unders
– 15 Wall Ball
– 9 Power Snatch
Categories
2010-06-09 UGS
Ten Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups
Five Rounds
2a. 10 Ring Dips
2b. 10 KB Row
2c. 10 KB Press
Three Rounds
3a. 20 GHD Situps
3b. 200′ Farmers Walk
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
Upper Body Max Effort
1. 5RM Pullup
2. 5 x 3 Ring Dip
3. 4 x 15 KB Row
Deadlifts
-5 Sets
Finisher
– 2K Row for time
Categories
2010-06-07 UGS
Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps
Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster
Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide
50 Weighted Situps
Lower Body Max Effort
1. 3RM Front Squat
2. 3 x 5 Step Up
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises
Categories
2010-06-05 Open Gym
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
Below are the workouts Christina completed in two days at the Dirty South Qualifier last weekend. Pick your poison!
Event 1 – “Old Glory”
One squat clean every 50 seconds
13 bars lined up in ascending weight
(Men 215lbs to 335lbs by 10lbs increments)
(Women 120lbs to 180lbs by 5lbs increments)
Event 2 – “Normandy D-Day”
AMRAP in 12 minutes of:
HSPU buy-in (Men 20 Women 10)
Then for the remainder of the 12 min:
20 Double Unders
10 Box Jumps (Men and Women 24 inch box)
10 Sandbag Lunges (10 total steps) (60/40)
Event 3 – “3rd US Infantry”
4 rounds for time of:
Muscle-ups (4/2)
16 Kettlebell Snatches (8 each arm at 53/35)
Event 4 – “Owed from 2009”
For time:
500 Meter Row
25 Burpees
500 Meter Row
25 Burpees
Event 5 – “The Qualifier”
8 rounds for time of:
2 Squat Snatch (145/85)
4 Push Press or Push Jerks (145/85)
6 Chest to Bar Pull-ups
200 Meter Run
5 Rounds
For time:
– 12 Deadlifts
– 9 Power Cleans
– 6 Thrusters
– 3 Push Presses