Four Rounds:
– Max Muscle Ups
– 20 Jumping Squats
Three Rounds:
– Max Ring Dips
– 30 Situps
Two Rounds:
– Max Pullups (strict)
– 40 Lunges (total)
Categories
Tag: Squat
Four Rounds for time:
– 3 Thruster (135#/95#)
– 3 Push Press (135#/95#)
– 3 Front Squat (135#/95#)
– 15 Pullup
For Time:
– 25 Overhead Squats (135#/95#)
– 50 Pullups
– 75 Kettlebell Swings (24kg/16kg)
– 100 Double-unders
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
Back Squat
5-5-5-5-5
For Time (10 minute limit):
– 20 Burpees
– 40 Situps
– 60 SDHP (24kg/16kg)
– 80 Double Unders
AMRAPs
– 3 Minutes of Rower (Calories)
– 2 Minutes of Rest
– 3 Minutes of Clean, Catch, Squats
– 2 Minutes of Rest
– 3 Minutes of Suicide Runs
– 2 Minutes of Rest
– 3 Minutes of KB Snatches
Friday night is Gymnastics Nite. We will meet at The Armory at 5:50 p.m. The only evening class is the 5 p.m. class.