Four Rounds
1a. 3 Rope Climbs
1b. Leg Blaster
Four Rounds
2a. 15 Sledge Strikes (each)
2b. 10 Weighted Step Ups
Four Rounds
3a. 100′ Front Rack Walk
3b. 20 Twisted Situps
3c. 10 Knees to Elbows
Categories
2011-05-26 WOD
Tag: Rope Climb
Categories
2011-04-21 WOD
Five Rounds
1a. 4 Sandbag Shoulders
1b. 2 Rope Climbs
Five Rounds
2a. 8 Jumping Lunges (each leg)
2b. 8 Ring Pushups
Three Rounds
3a. 10 Hip Extensions
3b. 15 Slam Balls
Warmup
3 Rounds of Burgener’s Warmup Variation – Clean Grip
– 3 Power shrugs
– 3 Power shrug with elbows high and outside
– 3 Muscle clean with power shrug with elbows high
– 3 Front squats
– 3 Front squat drops
– 3 Muscle clean with land (feet 2-3″outside hips with bent knees)
For Time:
– 50 Box Jump (20″)
– 5 Rope Climbs
– 50 KB Swings (24kg)
– 50 Situps
– 50 Cleans (24kg)
– 800m Run
– 1000m Row
Categories
2011-01-18 WOD
Four Rounds
1a. 2 Rope Climbs
1b. 8 KB Step Ups
Four Rounds
2a. 8 Hang Cleans
2b. 8 Jumping Lunges
Four Rounds
3a. 200′ Farmer’s Walk
3b. 16 GHD Situps
Categories
2010-11-22 UGS
4 Rounds
1a. 6 KB Snatch
1b. Rope Climb
4 Rounds
2a. 8 Goblet Squat
2b. 10 Jumping Lunges
3 Rounds
3a. 6 Double KB Clean & Press
3 Rounds
4a. 200′ Tire Drag
4b. 15 GHD Situps
Categories
2010-11-15 UGS
4 Rounds
1a. 6 KB Snatch
1b. Rope Climb
4 Rounds
2a. 8 Goblet Squat
2b. 10 Jumping Lunges
3 Rounds
3a. 6 Double KB Clean & Press
3 Rounds
4a. 200′ Tire Drag
4b. 15 GHD Situps
Categories
2010-11-08 UGS
4 Rounds
1a. 6 KB Snatch
1b. Rope Climb
4 Rounds
2a. 8 Goblet Squat
2b. 10 Jumping Lunges
3 Rounds
3a. 6 Double KB Clean & Press
3 Rounds
4a. 200′ Tire Drag
4b. 15 GHD Situps
Categories
2010-10-13 UGS
Four Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs
Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups
Three Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes
Three Rounds
4a. 200′ Tire Drag
4b. 20 KB Swings
Categories
2010-10-06 UGS
Four Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs
Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups
Three Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes
Three Rounds
4a. 200′ Tire Drag
4b. 20 KB Swings
Categories
2010-09-29 UGS
Three Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs
Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups
Three Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes
Three Rounds
4a. 200′ Tire Drag
4b. 20 KB Swings