Daily WOD
Four Rounds
1a. 10 Clean, Catch, Squats
1b. 20 Mountain Climbers
Four Rounds
2a. 10 Ring Pushups
2b. 10 Ring Rows
Four Rounds
4a. 20 Sledge Strikes
4b. 10 GHD Situps
Mobility WOD
Tag: Pushup
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
Four Rounds (3 on/1 off)
– 3 Sumo Deadlifts
– 6 Lateral Jumps
For Time:
– 100 Pushups
Press
1-1-1-1-1
or
Back Squat
1-1-1-1-1
Three Rounds (4 on/1 off)
– 3 Sumo Deadlifts
– 6 Lateral Jumps
– 9 Pushups
Gymnastics Nite
Gymnastics Nite has been canceled!
Join us at The Armory (1018 Madison Ave, Montgomery, AL 36104) for the next Gymnastics Class on October 21 at 6:00 p.m. (Be there at 5:50 p.m.) Cost: $4.00. Cash only. Please no IOU’s. The Armory offer classes for every level of today’s gymnasts. Starting with 2 year-olds and progressing toward adults. The classes encompass all ages and abilities.
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
Categories
2011-09-15 WOD
Four Rounds
1a. 5 Hang Power Cleans
1b. Max Handstand Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Ring Pushups
Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar
Boneyard Baseline
– 50 Air Squats
– Run 400m
– 40 Situps
– Run 400m
– 30 Pushups
– Run 400m
– 20 Pullups
– Run 400m
– 10 Burpees
Front Squat
1-1-1-1-1
AMRAP – 3 Minutes:
– Pushups
AMRAP – 3 Minutes:
– KB Swings
Categories
2011-09-08 WOD
Four Rounds
1a. 5 Hang Power Cleans
1b. Max Handstand Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Ring Pushups
Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar
Four Rounds for Reps:
– Pullups 1 Minute
– Pushups 1 Minute
– Air Squats 1 Minute
– Rest 1 Minute