Upper Body Dynamic Effort
1. 8 x 3 Reps Standing Press @ 55% Max Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Tag: Press
Categories
2010-01-20 UGS
4 Rounds
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds
2a. 6 KB Snatch & Press
2b. 10 BB Rows
4 Rounds
3a. Max Tarzan Pullups
3b. Max Ring Pushups
100 Sledge Strikes
KB 600 Chipper
– 100 KB Swings (Each Arm)
– 100 KB Clean and Press (Each Arm)
– 100 KB Rows (Each Arm)
Upper Body Max Effort
1. 1 RM Floor Press
2. 5 x 5 Reps KB Presses
3. 5 x 5 Reps Weighted Pullups
4. 5 x 3 Reps Rack Jerks
Press
– 1 Rep Max
Squat
– 15 Back Squats
– 5 Front Squats
– 12 Back Squats
– 4 Front Squats
– 9 Back Squats
– 3 Front Squats
– 6 Back Squats
– 2 Front Squats
– 3 Back Squats
– 1 Front Squats
Weighted Step Ups
– 5 x 5 Reps
Weighted Situps
– 5 x 5 Reps
AMRAP – 20 Minutes
– 5 Clean & Press
– 10 Squat Thrusts
Categories
2010-01-13 UGS WOD
4 Rounds
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds
2a. 6 KB Snatch & Press
2b. 10 BB Rows
4 Rounds
3a. Max Tarzan Pullups
3b. Max Ring Pushups
100 Sledge Strikes
Back Squat
– 3 Rep Max
Overhead Squat
– 1 Rep Max
Press
– 3 x 10 Reps
Push Press
– 4 x 5 Reps
Push/Split Jerk
– 5 x 3 Reps
Medicine Ball GHDs
– 5 x 5 Reps
Glute Ham Raises
– 5 x 3 Reps
CrossFit Total
– Back Squat 3 x 1 Reps
– Press 3 x 1 Reps
– Deadlift 3 x 1 Reps
Categories
2010-01-08 UGS WOD
5 Rounds
1a. 5 KB Clean and Press
1b. 10 KB Front Squats
3 Rounds
2a. 10-15 KB Rows
2b. Leg Blaster
3 Rounds
3a. 10 Knees to Elbows
3b. 10 Tire Flips
4 Rounds
200′ Tire Drag