Four Rounds 60/30 (work/rest)
– Box Jumps
– Slam Balls
– Rower
Tag: Row
Categories
2011-03-29 WOD
Four Rounds
1a. 5 Push Press
1b. 5 Front Squat
Three Rounds
2a. 7 KB Rows
2b. 7 Pullups
2c. 7 KB Rows
2d. 7 Pullups
AMRAP – 7 Minutes
3a. 7 SDHP
3b. 7 Mountain Climbers
3c. 7 Pushups
Categories
2011-03-22 WOD
Five Rounds
1a. 8 Double KB Presses
Four Rounds
2a. 8 KB Bench Press
2b. 8 Double KB Rows
AMRAP 5
3a. Max Pushups
AMRAP 5
4a. Max KB Snatches
Press
3-3-3-3-3 Reps
Finisher
Row 2k
Categories
2011-03-15 WOD
Four Rounds
1a. 150′ KB Farmer Walks
1b. 8 Weighted Pullups
Four Rounds
2a. 8 Ring Pushups
2b. 8 Ring Rows
Three Rounds
3a. 8 KB Cleans (each)
3b. 8 KB Front Squats
3c. 8 KB Presses
Three Round
4a. 24 Sledge Strikes
4b. 8 GHD Situps
Categories
2011-03-08 WOD
Four Rounds
1a. 150′ KB Farmer Walks
1b. 8 Weighted Pullups
Four Rounds
2a. 8 Ring Pushups
2b. 8 Ring Rows
Three Rounds
3a. 8 KB Cleans (each)
3b. 8 KB Front Squats
3c. 8 KB Presses
Three Round
4a. 24 Sledge Strikes
4b. 8 GHD Situps
Categories
2011-03-03 WOD
Five Rounds
1a. 6 Double KB Presses
Four Rounds
2a. 6 KB Bench Press
2b. 6 Double KB Rows
AMRAP 5
3. Max Pushups
AMRAP 5
4. Max KB Snatches
Categories
2011-03-01 WOD
Four Rounds
1a. 300′ KB Farmer Walks
1b. 6 Weighted Pullups
Four Rounds
2a. 6 Ring Pushups
2b. 6 Ring Rows
Three Rounds
3a. 6 KB Cleans (each)
3b. 6 KB Front Squats
3c. 6 KB Presses
Three Round
4a. 18 Sledge Strikes
4b. 9 GHD Situps
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
2011-02-22 WOD
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)
Four Rounds
1a. 150′ KB Farmer Walks
1b. 6 Weighted Pullups
Four Rounds
2a. 6 Ring Pushups
2b. 6 Ring Rows
Three Rounds
3a. 6 KB Cleans (each)
3b. 6 KB Front Squats
3c. 6 KB Presses
Three Rounds
4a. 18 Sledge Strikes (each)
4b. 9 GHD Situps