Deck of Cards
– Hearts = Air Squats
– Spades = Mountain Climbers
– Diamonds = Pushups
– Clubs = Squat Thrusts
– Jokers = Suicide Runs
Tag: Squat
Categories
2009-12-28 UGS WOD
4 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
4 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
3 Rounds:
– 50′ Forward Tire Drag
– 50′ Backward Tire Drag
50 GHD Situps or 50 Weighted Situps
Back Squat
1 Rep Max
Press
8 x 2 reps
Hip Thrusts
5 x 5 reps
Squat
– 8 x 2 Reps
4 Rounds:
30 seconds each
– Squat Hold
– One Legged Deadlift
– Squat Hold
– One Legged Deadlift
– Rest
“Cindy”
Courtesy of CrossFit.com
20 Minute AMRAP:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Power Snatch & OHS
– 4 x 2 Reps
Squat Snatch
– 3 x 2 Reps
Squat Clean & Jerk
– 5 x 1 Reps
Sumo Deadlift Practice
Deadlift @ 60-65% Max Deadlift
– 5 x 30 secs (1 min rest)
Speed Squats @ 60-65% Max Back Squat
– 5 x 5 secs (1 min rest)
Barbell Good Mornings @ 25% Max Deadlift
– 5 x 5
Categories
2009-12-16 UGS WOD
3 Rounds
– 10 Sandbag Step Ups
– Leg Blaster (20 Air Squat, 10 Lunges, 10 Jumping Lunges, 10 Jumping Squats)
3 Rounds
– 8 Clean, Catch, Squat
– 8 Double KB Cleans
3 Rounds
– 10 Hip Extensions
– Suicide Run
25 Windmills
Back Squat
– 10 Back Squat
– 30 Pullups
– 10 Back Squats
– 30 Situps
– 10 Back Squats
– 30 Pushups
– 10 Back Squats
– 30 Box Jumps
– Front Squat (1 min rest before each set)
2 x 3 @ 70%
2 x 2 @ 75%
2 x 1 @ 80%
– Back Squat (2 min rest before each set)
2 x 3 @ 85%
2 x 2 @ 90%
2 x 1 @ 95%