Five Rounds
1a. 5 BB Bench Press
Four Rounds
2a. 5 Turkish Getups
2b. 5 Windmills
Three Rounds
3a. 20 Weighted Situps
Categories
Category: Underground Strength
Categories
2011-03-29 WOD
Four Rounds
1a. 5 Push Press
1b. 5 Front Squat
Three Rounds
2a. 7 KB Rows
2b. 7 Pullups
2c. 7 KB Rows
2d. 7 Pullups
AMRAP – 7 Minutes
3a. 7 SDHP
3b. 7 Mountain Climbers
3c. 7 Pushups
Categories
2011-03-24 WOD
Five Rounds
1a. 10 Zercher Squats
1b. 10 30″ Box Jumps
Three Rounds
2a. 10 KB Step Ups (each)
2b. 20 Double KB Cleans
Three Rounds
3a. 20 Hip Extensions
3b. 20 Twisted Situps
Categories
2011-03-22 WOD
Five Rounds
1a. 8 Double KB Presses
Four Rounds
2a. 8 KB Bench Press
2b. 8 Double KB Rows
AMRAP 5
3a. Max Pushups
AMRAP 5
4a. Max KB Snatches
Categories
2011-03-15 WOD
Four Rounds
1a. 150′ KB Farmer Walks
1b. 8 Weighted Pullups
Four Rounds
2a. 8 Ring Pushups
2b. 8 Ring Rows
Three Rounds
3a. 8 KB Cleans (each)
3b. 8 KB Front Squats
3c. 8 KB Presses
Three Round
4a. 24 Sledge Strikes
4b. 8 GHD Situps
Categories
2011-03-10 WOD
Five Rounds
1a. 8 Zercher Squats
1b. 8 30″ Box Jumps
Three Rounds
2a. 8 KB Step Ups (each)
2b. 16 Double KB Cleans
Three Rounds
3a. 16 Hip Extensions
3b. 16 Twisted Situps
Categories
2011-03-08 WOD
Four Rounds
1a. 150′ KB Farmer Walks
1b. 8 Weighted Pullups
Four Rounds
2a. 8 Ring Pushups
2b. 8 Ring Rows
Three Rounds
3a. 8 KB Cleans (each)
3b. 8 KB Front Squats
3c. 8 KB Presses
Three Round
4a. 24 Sledge Strikes
4b. 8 GHD Situps
Categories
2011-03-03 WOD
Five Rounds
1a. 6 Double KB Presses
Four Rounds
2a. 6 KB Bench Press
2b. 6 Double KB Rows
AMRAP 5
3. Max Pushups
AMRAP 5
4. Max KB Snatches
Categories
2011-03-01 WOD
Four Rounds
1a. 300′ KB Farmer Walks
1b. 6 Weighted Pullups
Four Rounds
2a. 6 Ring Pushups
2b. 6 Ring Rows
Three Rounds
3a. 6 KB Cleans (each)
3b. 6 KB Front Squats
3c. 6 KB Presses
Three Round
4a. 18 Sledge Strikes
4b. 9 GHD Situps
Categories
2011-02-24 WOD
Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)
Five Rounds
1a. 6 Zercher Squats
1b. 6 30″ Box Jumps
Three Rounds
2a. 6 KB Step Ups (each)
2b. 12 Double KB Cleans
Three Rounds
3a. 12 Hip Extensions
3b. 12 Twisted Situps