Four Rounds
– 3 Rope Climbs
– Suicide Run
Four Rounds
– 5 Weighted Step Ups (each)
– 25 Mountain Climbers
Two Rounds
– 30 Sledge Strikes (each)
– 200m Farmer’s Walk
Categories
2011-08-18 WOD
Tag: Step Up
Categories
2011-05-26 WOD
Four Rounds
1a. 3 Rope Climbs
1b. Leg Blaster
Four Rounds
2a. 15 Sledge Strikes (each)
2b. 10 Weighted Step Ups
Four Rounds
3a. 100′ Front Rack Walk
3b. 20 Twisted Situps
3c. 10 Knees to Elbows
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
2011-03-10 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
2011-02-24 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
Categories
2011-02-10 WOD
Four Rounds
1a. 8 Pullups
1b. 8 KB Step Ups
Four Rounds
2a. 8 Double KB Presses
2b. 8 Jumping Squats
Four Rounds
3a. 8 Hip Extensions
3b. 8 Weighted Situps
Categories
2011-01-18 WOD
Four Rounds
1a. 2 Rope Climbs
1b. 8 KB Step Ups
Four Rounds
2a. 8 Hang Cleans
2b. 8 Jumping Lunges
Four Rounds
3a. 200′ Farmer’s Walk
3b. 16 GHD Situps
Categories
2011-01-11 WOD
Four Rounds
1a. 8 Pullups
1b. 8 KB Step Ups
Four Rounds
2a. 8 Hang Cleans
2b. 8 Jumping Squats
Four Rounds
3a. 200′ Farmer’s Walk
3b. 8 Weighted Situps
Categories
2011-01-04 WOD
Four Rounds
1a. 8 KB Rows
1b. 8 KB Step Ups
Four Rounds
2a. 8 Double KB Cleans
2b. 8 Jumping Squats
Four Rounds
3a. 200′ Farmer’s Walk
3b. 8 Twisted Situps
Categories
2010-08-23 UGS
Four Rounds
1a. 1-3 Rope Climbs
1b. 5 KB Step Ups
Four Rounds
2a. 4-6 Handstand Pushups
2b. 5 Sandbag Cleans + Squat Drops
Three Rounds
3a. 200′ Tire Drag
Three Rounds
4a. 100′ Farmer’s Walk
4b. 20 Sledge Strikes