Archive for the ‘ Work Out of the Day ’ Category

Saturday 4/13/13

Partner fight gone bad
3 rounds

Row for cal
Air squats (divide total reps by two)
Kb clean jerk
Hspu
Burpees

1 min at each station. Partner A goes partner B rests. Then B goes and A rests

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Coach Heather getting her first Muscle Up!

Tuesday

20 min AMRAP

5 toe to bar

10 push ups

15 stick jumps

rope pull

Monday am! December 10th WOD

 

 

Mon 12/10

AMRAP in 10 mins-

30 Double Unders (15 attempts)

15 Power Snatches @ 75/55

M1: 65/45

M2: 55/35

M3: 45/25

sample

sample

Friday FUN day!

10 front squat (115/75 lb.)
20 toes-to-bar
30 box jumps (20”)
50 kettlebell swings (35/35/26/26 lb.)
50 wall-ball sit ups
40 kettlebell swings (35/35/26/26 lb.)
30 box jumps (20”)
20 toes-to-bar
10 front squat (115/75 lb.)

Thursday

“The Chief”
5 rounds of

Max rounds
1) 3 rep power cleans (135/95)
2) 6 push ups
3) 9 squats
As many as you can in 3 minutes

Rest 1 minute

M1:115/80

M2:95/65

M3:75/50

M4: 65/45

 

chief

Wednesday

5 rounds for time of:

20 jumping lunges with med ball. total
20 Grasshopper (40 total)
20 pushups (hand release)
20 ball slams, 20/14

m1:16/12

M2:14/10

M3:10/6