Four Rounds
1a. 3 Rope Climbs
1b. Leg Blaster
Four Rounds
2a. 15 Sledge Strikes (each)
2b. 10 Weighted Step Ups
Four Rounds
3a. 100′ Front Rack Walk
3b. 20 Twisted Situps
3c. 10 Knees to Elbows
Categories
2011-05-26 WOD
Category: Underground Strength
Categories
2011-05-19 WOD
Three Rounds
1a. 20 Box Jump (24″/20″)
1b. Calf Stretch (1 minute each)
Three Rounds
2a. 20 GHD Situp
2b. Couch Stretch (1 minute each)
Two Rounds
3a. Max Strict Pullup
3b. 5 KB Press (each arm)
3c. 5 KB Row (each arm)
3c. Max Pushup
3d. 5-way Shoulder Stretches (30 seconds each stretch)
Two Rounds
4a. 30 Hip Extension
4b. Glute/Ham Stretch on Box
Finisher:
10 Minutes of Foam Rolling
Categories
2011-05-17 WOD
10-to-1 for QUALITY:
– Standing Dumbbell Inverted Cross (45#/25#)
– Bulgarian Dips
For Time:
– 100 Tuck-Ups
Videos
Standing Dumbbell Inverted Cross
Bulgarian Dips
Tuck-Ups
Categories
2011-05-12 WOD
“Tired”
– 1,000′ Tire Drag
or
“Pete”
– 1 mile Sandbag Carry (100#/60#)
Categories
2011-05-10 WOD
AMRAP – 7 Minutes
– 7 SDHP
– 7 Mountain Climbers
– 7 Pushups
Three Rounds
2a. 2 Push Press
2b. 5 Front Squat
Three Rounds
3a. 7 KB Rows
3b. 7 Pullups
3c. 7 KB Rows
3d. 7 Pullups
Categories
2011-05-05 WOD
AMRAP – 20 Minute
– 5 Deadlift
– 5 Pullups
– 5 Handstand Pushups
– 10 KB Swings
– 10 Overhead Lunges
– 10 Slam Balls
Categories
2011-05-03 WOD
Four Rounds
1a. 6 Skin the Cat
Four Rounds
2a. 6 Hang Power Cleans
2b. 6 High Box Jumps
Four Rounds
3a. 6 Clean and Press (right)
3b. 6 Clean and Press (left)
3c. 150′ Farmers Walk
Skin the Cat
Categories
2010-04-26 WOD
Five Rounds
1a. 5 Tire Flips
1b. 5 Broad Jumps
Four Rounds
2a. 10 Double KB Clean and Presses
2b. 10 Jumping Squats
Three Rounds
3a. 50′ Bear Crawl
3b. 50′ Crab Walk
3c. 30 Second Plank Hold
3d. 30 Second Superman
Categories
2011-04-21 WOD
Five Rounds
1a. 4 Sandbag Shoulders
1b. 2 Rope Climbs
Five Rounds
2a. 8 Jumping Lunges (each leg)
2b. 8 Ring Pushups
Three Rounds
3a. 10 Hip Extensions
3b. 15 Slam Balls
Categories
2011-04-14 WOD
Five Rounds
– 100′ Heavy Farmers Walk
– 20 Heavy Kettlebell Swings
Five Rounds
– 100′ Heavy Tire Drag
– 6 Push Press
Three Rounds
– 20 Knees to Elbows
– 20 Tactical Pushups