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
Tag: Dip
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
2009-12-09 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
Categories
2009-11-30 UGS WOD
Power Clean (40-50% max deadlift)
3 X 3 (1 min rest between sets)
Front Squat
3 x 10 (1 min) 50% max back squat
4 x 5 (1 min) 55% max back squat
5 x 3 (1 min) 60% max back squat
4 Rounds:
1a. 20 Ring Dips
1b. 10 Weighted Pullups
5 Rounds:
2a. 200′ Farmers Walk
2b. 20 Sledge Strikes
Categories
2009-11-20 UGS WOD
Week 3
Upper Body (UB)
5 Rounds:
1a. 5-10 Alternating Presses
1b. 5 Weighted Pullups
4 Rounds:
2a. 15 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row
3 Rounds:
3a. 5 Hang Cleans
3b. Tire Harness Overhead Extension and Standing Press
5 Rounds:
4a. 200ft Farmer’s Walk
4b. 20 Sledge Strikes
Categories
2009-11-13 UGS WOD
Week 2
Upper Body (UB)
5 Rounds:
1a. 5-10 Alternating Presses
1b. 5 Weighted Pullups
4 Rounds:
2a. 15 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row
3 Rounds:
3a. 5 Hang Cleans
3b. Tire Harness Standing Press
5 Rounds:
4a. 200ft Farmer’s Walk
4b. 20 Sledge Strikes
Categories
2009-11-06 UGS WOD
Week 1
Upper Body (UB)
5 Rounds:
1a. 5-10 Alternating Presses
1b. 5 Weighted Pullups
4 Rounds:
2a. 15 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row
3 Rounds:
3a. 5 Hang Cleans
3b. Tire Harness Overhead Extension and Standing Press
5 Rounds:
4a. 200ft Farmer’s Walk
4b. 20 Sledge Strikes