Overhead Squat
1-1-1-1-1 reps
Front Squat
1-1-1-1-1 reps
Back Squat
1-1-1-1-1 reps
Tag: Squat
Categories
2011-03-24 WOD
Five Rounds
1a. 10 Zercher Squats
1b. 10 30″ Box Jumps
Three Rounds
2a. 10 KB Step Ups (each)
2b. 20 Double KB Cleans
Three Rounds
3a. 20 Hip Extensions
3b. 20 Twisted Situps
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
Back Squat
– 3 Rep Max
AMRAP – 10 Minutes
– 5 Handstand Pushups
– 10 Toes To Bar
– 15 KB Swings
Categories
2011-03-10 WOD
Five Rounds
1a. 8 Zercher Squats
1b. 8 30″ Box Jumps
Three Rounds
2a. 8 KB Step Ups (each)
2b. 16 Double KB Cleans
Three Rounds
3a. 16 Hip Extensions
3b. 16 Twisted 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
For Time:
– 15 Front Squat (135#/95#)
– 15 Pullups
– 21 Front Squat (95#/65#)
– 21 Pullups
– 36 Front Squat (65#/45#)
– 36 Pullups
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
Categories
2011-02-24 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)
Five Rounds
1a. 6 Zercher Squats
1b. 6 30″ Box Jumps
Three Rounds
2a. 6 KB Step Ups (each)
2b. 12 Double KB Cleans
Three Rounds
3a. 12 Hip Extensions
3b. 12 Twisted Situps