4 Rounds
1a. 10 Ring Dips
1b. 5 Weighted Pullups
4 Rounds
2a. Max Tactical Pushups
2b. 50′ Rope Pull & 50′ Tire Row
5 Rounds
3a. 5 KB Snatch & Press
3b. 20 Tread Chops
Categories
Category: Underground Strength
Categories
2010-01-04 UGS WOD
4 Rounds
1a. 5 Deadlift
1b. 200′ Tire Drag
4 Rounds
2a. 10 Sandbag Lunges
2b. 5 x (1 Tireflip & 5 Tire Jumps)
3 Rounds
50′ Heavy Tire Drag
Categories
2009-12-30 UGS WOD
5 Rounds:
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds:
2a. Max Weighted Pullups
2b. 6-10 Alternating Presses
4 Rounds:
3a. 6 Hang Cleans
3b. 100′ Overhead Lockout Walk
3 Rounds:
4a. 10 Knees to Elbows
4b. 10 One Arm Sledge Strikes
Categories
2009-12-28 UGS WOD
4 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
4 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
3 Rounds:
– 50′ Forward Tire Drag
– 50′ Backward Tire Drag
50 GHD Situps or 50 Weighted Situps
Categories
2009-12-21 UGS WOD
15 Minute AMRAP
1a. 5 Clean and Press (Sandbag/KB)
1b. 5 Ring Rows
10 Minute AMRAP
2a. 6 Ring Dips
2b. 100′ Farmers Walk
2c. Suicide Run
Categories
2009-12-18 UGS WOD
3 Rounds
– Max Pullups
– 100′ Overhead Lockout Walk
4 Rounds
– Max Handstand Pushups
– 10 One Armed Sledge Strikes
4 Rounds
– 50′ Alligator Pushups
– 50′ Tire Rope Pull & 50′ Tire Row
50 Weighted Situps
Categories
2009-12-16 UGS WOD
3 Rounds
– 10 Sandbag Step Ups
– Leg Blaster (20 Air Squat, 10 Lunges, 10 Jumping Lunges, 10 Jumping Squats)
3 Rounds
– 8 Clean, Catch, Squat
– 8 Double KB Cleans
3 Rounds
– 10 Hip Extensions
– Suicide Run
25 Windmills
Categories
2009-12-14 UGS WOD
3 Rounds:
– Max Tactical Pushups
– Max Tactical Pullups
3 Rounds:
– 10 Sandbag Clean & Squat Drop
– 10 Jumping Lunges
3 Rounds:
– 5-10 Alternating Presses
– 10 Double KB Rows
4 Rounds:
– 5 Tire Flip & 5 Tire Jumps
(Note: Flip the tire and do 5 tire jumps, repeat 5 times each round.)
– 15 Ring Dips
100 Tire Tread Chops
(Note: Stand on top of the tire with feet outside the shoulder, lean down and strike the tread of the tire between your feet.)
Categories
2009-12-11 UGS WOD
3 Rounds
– 10 Sandbag Walking Lunges
– 5 Sandbag Jumping Squats
4 Rounds
– 10 KB Front Squats
– 5 Broad Jumps
5 Rounds
– 100′ Forward Tire Drag
– 100′ Backward Tire Drag
100 Tree Choppers
Categories
2009-12-09 UGS WOD
3 Rounds
1a. 10 Handstand Pushups
1b. 5 Rope Climbs
4 Rounds
2a. 40-30-20-10 KB Rows
2b. 40-30-20-10 Ring Pushups
3 Rounds
3a. 10 Weighted Pullups
3b. 10 Weighted Ring Dips
3 Rounds
4a. 10 Med Ball GHDs
4b. 200′ Farmers Walk