WOD
Friday 120727
"Ryan"
Five rounds for time:
7 Muscle ups
21 Burpees (burpee touch is 12" above max reach)
Post time to comments or BTW.
Beware the Gimmicks.
I don't...
Thursday 120726
Bench press
40% x5 reps
50% x5 reps
60% x5 reps (only)
Use the spreadsheet attached to get your numbers.2012StrengthProgramExcel.
Followed By:
Three rounds for time:
Run...
Wednesday 120725
As a team of Four
For time:
30 GHD sit-ups
30 Deadlift, 225#(155#)
30 Double-unders
30 Overhead squat, 95#(65#)
30 Pull-ups
Post team time to comments.
Tonight:
7pm: Nutrition lecture
8pm: NEW NUTRITION...
Tuesday 120724
Every minute on the minute for 20:00, perform 2 power cleans
You may increase weight each round
Post loads to comments or BTWB.
Breaking the mental barrier...
Monday 120723
Start by taking 10% off 1RM back squat, then add 10#
Back squat
40% x5 reps
50% x5 reps
60% x5 reps (only)
Use the spreadsheet...
Sunday 120722
Swimming Workshop and WOD at Curtis Park
Twelve rounds for time with partner (total):
50m Swim
10 Pool Muscle-Ups
Rest while partner works.
Sign up for the swimming workshop...
Saturday 120721
Complete as many rounds as possible in 20:00 of:
1 Rope climb
7 Parallette push-ups
3 Back squats, 225# (155#)
Post rounds to comments and BTWB.
We are excited...
Friday 120720
Five rounds for time of:
15 Knees to elbows
15 Hip extensions
Handstand walk 15 meters
15 Box jumps, 24" (20")
Post time to comments and BTWB.
The Third Pull
The...
Thursday 120719
Bench press
5 reps
3 reps
1 rep +
Use the spreadsheet attached to get your numbers. 2012StrengthProgramExcel
Complete as many rounds as possible in 12 minutes...
Wednesday 120718
"Nick"
12 rounds for time of:
10 Dumbbell hang squat clean, 40# (25#)
6 Handstand push-ups on dumbbells
Post time to comments or BTWB.
Are You Committed?
Written by...