Monthly Archives: March 2012

WOD 3-31-12

WOD Mini “Del” 15 Burpees 200m run with 6 lb med. ball 15 Jumping Pull-ups 200m run with 6 lb. med ball 15 Push-ups 200m run with 6 lb. med ball 15 Jumping Pull-ups 200m run with 6 lb. med … Continue reading

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WOD 3-31-12

“Del” For time: 25 Burpees Run 400 meter with a  20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 … Continue reading

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WOD 3-30-12

Skill 800m time trial WOD 5 Rounds for time: 3 Handstand Push-ups 5 Ring Dips 7 Pull-ups 9 Knees to Elbows 11 Sit-ups 13 Air Squats 15 Double Unders

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WOD 3-29-12

Skill/Strength Overhead Squat 5 OHS every minute on the minute for 7 minutes WOD 12 minute AMRAP 5 Overhead Squats 7 Burpees 9 Jumping Lunges

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WOD 3-29-12

Skill/Strength Overhead Squats Every minute on the minute for 7 minutes, 5 OHS at 70% of 1 rm WOD 12 min. AMRAP 5 Hang Squat Snatches (65% of 1 rm) 7 Burpees 9 Jumping lunges (per leg)

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WOD 3-28-12

Skill/Strength Shoulder Press 5 reps every minute for 7 minutes 70% of 1 rm Max Kettlebell Swings in 1 minute, 3 attempts, 30 second rest between attempts WOD 3 Rounds for time: 800m Run 21 Push Press (65% of 1 … Continue reading

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WOD 3-27-12

Skill/Strength Deadlift 5 x 5 WOD 10 Rounds for time: 25 Double Unders 5 Deadlifts

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WOD 3-27-12

Skill/Strength Deadlifts 5 @ 65%, 5 @ 75%, 5 @ 85% WOD 10 Rounds for time: 25 Double Unders 5 Deadlifts (75% of 1 rm) After Party 3 x 200m sprints Rest as long as it took to do 200m … Continue reading

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WOD 3-26-12

Skill/Strength Back Squats 5 @ 65%, 5 @ 75%, 5 @ 85% WOD 18 AMRAP 5 Back Squats (50% of 1 rm) 10 Toes to Bar 15 Air Squats 20 Sit-ups After Party 3 x 10 Ab Roll Outs  

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WOD 3-24-12

WOD 200m Run 10 Overhead Squat 8 Burpees 3 Push-ups 200m Run 8 Overhead Squat 12 Burpees 9 Push-ups 200m Run 6 Overhead Squats 16 Burpees 15 Push-ups

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