For Time:
1. Front Squat (15, 12, 9, 6)
2. Wall Ball (6, 9, 12, 15)
Categories
Categories
2009-10-18 WOD
Warmup
Mobility Exercises
Workout
3 rounds continuous movement:
1. Row 500m
With 2 kettlebells:
2a. 5 Presses
2b. OHL Walk 100ft.
2c. 5 Thrusters
2d. Racked Lunge 100ft.
2e. 5 Front Squats
2f. Racked Walk 100ft.
2g. 5 Cleans
2h. Farmer’s Walk 100ft.
2i. 5 Suitcase Deadlifts
Warmup
Mobility Exercises
Row Instruction
Deadlift Instruction
Workout
10,9,8,7,6,5,4,3,2,1
Deadlift (Male: 225lb, Female: 155lb) Scale to your capacity
Run 400m on even rep rounds, Row 500m on odd rep rounds
Short Variation
10, 8, 6, 4, 2
Deadlift or KB Swing
Run 400m or Row 500m each round
Categories
2009-10-13 Park WOD
Workout
15 Minute AMRAP
– 6 Jumping Pullups or Pushups
– 9 Air Squats
– 12 KB Swings
Categories
2009-10-7 Park WOD
Workout
For time:
Round 1: 30 Jumping Pullups, Run 100m, 30 Air Squats, Run 100m
Round 2: 20 Jumping Pullups, Run 100m, 20 Air Squats, Run 100m
Round 3: 10 Jumping Pullups, Run 100m, 10 Air Squats, Run 100m
Advanced variation: Carry a medicine ball or kettlebell on the run. Perform front squats with your weight instead of air squats.
Beginner variation: Reduce reps to 15, 10, 5
Categories
2009-10-5 Park WOD
Workout
Complete the following each minute for 15 minutes.
1. 1o KB Swings
2. 5 KB Right Arm Press/Push Press
3. 5 KB Left Arm Press/Push Press
If the minute ends before you finish your reps, complete your reps and wait for the next minute to begin.
Categories
2009-10-4 Park WOD
Warmup
POSE Practice
Workout
Burpee Battle – 3 Rounds
In pairs, person A and person B.
1a. Person A runs 400m. Person B performs as many burpees as possible.
1b. Person B runs 400m. Person A performs as many burpees as possible.
Total the burpees completed in all three rounds for your score.
Categories
2009-09-30 Park WOD
Workout
Helen
3 rounds for time
1. 400m run
2. 21 KB Swings
3. 12 Pullups
Workout
30 Reps of the Oly lift of your choice for time.
The McDonald’s french fry’s resistance to decay is disturbing. If mold and bacteria in our environment cannot put a dent in these things, how is our digestive system supposed to process these foods in any beneficial way. I always wondered why the lost french fry I would find under my car seat at least several weeks after I last ate fast food looked liked it could still be eaten. In my opinion, you would be better off eating food that rots – it is natural. 🙂
– David