Daily WOD
“Tabata This”
– Row
– Squat
– Pullup
– Pushup
– Situp
Endurance WOD
Six to Twelve Rounds:
– 200m Run
– 2 Minute Recovery
*Hold 1-2s from best interval.
Mobility WOD
Tag: Pullup
Daily WOD
Long “Christy”:
21-15-9 Reps:
– 800m Run
– KB Swings
– Pullups
– Box Jumps
Endurance WOD
90 Second Ladder:
– 90s on, 1min off
– 90s on, 45s off
– 90s on, 30s off
– 90s on, 15s off
– 90s on, 30s off
– 90s on, 45s off
– 90s
All out efforts and cover as much distance as possible.
Mobility WOD
Foam roll your legs for a total of eight minutes (four minutes per leg). Work the IT band (side of leg from hip to knee), quads (front of the leg), and hip flexors (front of the hip). Add knee flexion (bend and straighten the knee) while rolling the IT band and quads.
Daily WOD
AMRAP – 20 Minutes:
– Max Presses (115#/75#)
– 5 Strict Pullups
– 400m Run
Endurance WOD
Six Rounds:
– 400m
– 2 minute recovery
*Hold within 2-3s from best interval.
Mobility WOD
WOD
For Time:
– 500m Row
AMRAP – 8 Minutes:
– 8 Pullup
– 8 Wall Ball
Endurance WOD
Three Rounds:
– 3 Minute Time Trial w/ 3 Minute Recovery
Mobility WOD
“Helen”
Three Rounds:
– 400m Run
– 21 KB Swings
– 12 Pullups
Four Rounds (3 on/1 off):
– 3 Power Cleans
– 6 Pullups
For Time:
– 150 Air Squats
Categories
2011-10-06 WOD
Five Rounds
– Max Handstand Pushups
– 150′ Tire Drag
Four Rounds
– Max Strict Pullups
– 5 KB Clean and Press
Three Rounds
– Max Knees to Elbows
– Leg Blaster
Deadlift
1-1-1-1-1
Three Rounds (4 on/1 off):
– 3 Power Cleans
– 6 Pullups
– 9 Air Squats
Categories
2011-09-27 WOD
Four Rounds:
– Max Muscle Ups
– 20 Jumping Squats
Three Rounds:
– Max Ring Dips
– 30 Situps
Two Rounds:
– Max Pullups (strict)
– 40 Lunges (total)
Four Rounds for time:
– 3 Thruster (135#/95#)
– 3 Push Press (135#/95#)
– 3 Front Squat (135#/95#)
– 15 Pullup