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
Categories
Tag: Slam Ball
Four Rounds 60/30 (work/rest)
– Box Jumps
– Slam Balls
– Rower
AMRAP – 20 Minutes:
– 5 Deadlifts
– 5 Pullups
– 5 HSPUs
– 10 KB Swings
– 10 Overhead Lunges
– 10 Ball Slams
Categories
2011-02-08 WOD
Five Rounds
1a. 5 KB Thrusters
Four Rounds
2a. 10 Box Jumps
2b. 10 Slam Ball Burpees
Finisher
3a. 30 KB Snatch (each)
Categories
2011-01-25 WOD
Five Rounds
1a. 5 Turkish Getups (each)
Four Rounds
2a. 100′ Overhead Lockout Walk/Lunge
2b. 20 Slam Ball
Three Rounds
3a. 30 Sledge Strikes
3b. 10 Hip Extensions
Categories
2010-11-19 UGS
Five Rounds
1a. Sandbag Bear 10, 8, 6, 4, 2
Three Rounds
2a. Max Weighted Pullups
2b. Max Med Ball Plyo Pushups
Three Rounds
3a. 1 Minute Slam Ball
3b. 1 Suicide Run
Three Rounds
4a. 200′ Farmer’s Walk
4b. 50 Sledge Strikes
Categories
2010-11-12 UGS
Five Rounds
1a. Sandbag Bear 10, 8, 6, 4, 2
Three Rounds
2a. Max Weighted Pullups
2b. Max Med Ball Plyo Pushups
Three Rounds
3a. 1 Minute Slam Ball
3b. 1 Suicide Run
Three Rounds
4a. 200′ Farmer’s Walk
4b. 50 Sledge Strikes
Categories
2010-10-22 UGS
AMRAP – 20 Minute
– 5 Deadlift
– 5 Pullups
– 5 Handstand Pushups
– 10 KB Swings
– 10 Overhead Lunges
– 10 Slam Balls
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