Monthly Archives: May 2012

WOD 6-1-12

Skill/Strength Back Squat 1 rm 3 – 3 -2 – 2 – 1 – 1 – 1 WOD 21 – 15 – 9 Wallballs (20/14) 12 – 9 – 6 Deadlifts (275/185) (21 Wallballs, 12 Deadlifts, 15 WB, 9 DL, … Continue reading

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WOD 5-31-12

Skill/Strength 3 Power Cleans @ 80% of 1 rm every min. on the min for 7 minute WOD 15 minute AMRAP 5 Squat Cleans (135/95) 15 Sit-ups 20 Double Unders 5 Push-ups After Party 3 x 10 Floor Wipers   … Continue reading

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WOD 5-29-12

Skill/Strength 3 Power Snatches every min. on the min. for 7 minutes WOD 25 Hang Power Cleans Run 400m 20 Push Press Run 400m 15 Box Jumps Run 200m 10 Power Snatches Run 200m 10 Burpees After Party 3 x … Continue reading

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WOD 5-29-12

Skill/Strength 3 Power Snatches @ 85% of 1 rm every min. on the min. for 7 minutes WOD 50 Hang Power Cleans (115/75-weight is the same for the whole wod and all movements) Run 400m 40 Push Press Run 400m … Continue reading

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WOD 5-28-12

Team Red, White & Blue’s vision is to transform the way wounded veterans are reintegrated into society when they return from combat and exit their position in the U.S. Military. We do this by creating and fostering a supportive community to … Continue reading

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WOD 5-26-12

Skill/Strength Rope Climb pracritc (if you have your rope climb -perform 10 or 20 tire flips. WOD 800m Run 10 Overhead Squats (125/85) 10 Box Jumps 600m Run 15 Overhead Squats 15 Box Jumps 400m Run 20 Overhead Squats 20 … Continue reading

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WOD 5-25-12

Skill/Strength 3 Deadlifts @ 80% of 1 rm every min. on the min. for 7 minutes WOD 8 min. AMRAP 4 Handstand Push-ups 4 Deadlifts (205/155) 26 Double Unders After Party 3 x 20 Ab Roll Outs

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WOD 5-24-12

Skill/Strength 4 Power Cleans or Full Cleans every min. on the min. for 6 minutes WOD 3 Rounds for time: 90 sec. rest between rounds (include rest time in WOD) 30 Wall Balls 20 Box Jumps 10 Power Cleans Rest … Continue reading

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WOD 5-24-12

Skill/Strength 4 Power Cleans or Full Cleans @ 85% of 1 rm every min. on the min. for 6 minutes WOD 3 Rounds for time: 90 sec. rest between rounds (include rest time in WOD) 30 Wall Balls (20/14) 20 … Continue reading

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WOD 5-23-12

Skill/Strength Turkish Get-ups 3 sets of 5 reps per arm, increase weight on each set.  Do these methodically and perfectly!! WOD 12 minutes to complete: 400m Run and then with remaining time:  AMRAP of: 5 Ring Dips 9 Sit-ups holding … Continue reading

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