Five Rounds
– 5 Goblet Squats
– 10 Lunges
– 15 Double Unders
Category: Workouts
Press
– 1 Rep Max
Squat
– 15 Back Squats
– 5 Front Squats
– 12 Back Squats
– 4 Front Squats
– 9 Back Squats
– 3 Front Squats
– 6 Back Squats
– 2 Front Squats
– 3 Back Squats
– 1 Front Squats
Weighted Step Ups
– 5 x 5 Reps
Weighted Situps
– 5 x 5 Reps
AMRAP – 20 Minutes
– 5 Clean & Press
– 10 Squat Thrusts
Categories
2010-01-13 UGS WOD
4 Rounds
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds
2a. 6 KB Snatch & Press
2b. 10 BB Rows
4 Rounds
3a. Max Tarzan Pullups
3b. Max Ring Pushups
100 Sledge Strikes
Four Rounds
– Pushups (1 Minute)
– Supermans (1 Minute)
– Situps (1 Minute)
– Planks (1 Minute)
– Rest (1 Minute)
Pullup
– 1 Rep Max
Deadlift
– 3 x 10 Reps
– 4 x 5 Reps
– 5 x 3 Reps
Clean Pull
– 5 x 3 Reps
Clean High Pull
– 5 x 1 Reps
Ten Rounds
– 5 Front Squat (135#/95#)
– 10 Box Jump
Back Squat
– 3 Rep Max
Overhead Squat
– 1 Rep Max
Press
– 3 x 10 Reps
Push Press
– 4 x 5 Reps
Push/Split Jerk
– 5 x 3 Reps
Medicine Ball GHDs
– 5 x 5 Reps
Glute Ham Raises
– 5 x 3 Reps
Push Press
– 5 x 3 Reps
Metcon
– Wall Ball (20-15-10-5)
– Row 250m
Categories
2010-01-11 UGS WOD
5 Rounds
1. 5 Box Squats
4 Rounds
2. 6-10 Split Squats
3 Rounds
3a. 10 Weighted Back Extensions
3b. 50′ Broad Jumps
3c. 50′ Duck Walk
3d. 10 Kettlebell Swings
3 Rounds
4a. 200′ Farmers Walk
4b. 10 Med Ball GHDs