10 Thrusters 95/65
10 Ring push ups
10RDS
10 Ring push ups
10RDS
My friend the medicine ball!
10 wallball 20/14
10 wallball situps
10 gym width run
10RDS
10 wallball situps
10 gym width run
10RDS
Bear Complex
Bear Complex
Complete 7 cycles of:
1 power clean
1 front squat
1 push press/jerk
1 back squat
1 behind the neck push press/jerk
You cannot rest the bar on the ground
Repeat for 5 rounds, increasing the weight each round. Rest as needed between rounds.
Complete 7 cycles of:
1 power clean
1 front squat
1 push press/jerk
1 back squat
1 behind the neck push press/jerk
You cannot rest the bar on the ground
Repeat for 5 rounds, increasing the weight each round. Rest as needed between rounds.
Burpees for babies
Burpees Power snatch 75/55lbs Box jump 24/20 Thruster 75/55lbs C2B pull ups 1 minute rest 1 minute at each station, with a minute rest after the fie stations. Repeat 3 times
Hero "Manion"
7 RFT
400M run
29 BS at 135/95
400M run
29 BS at 135/95
Whirlwind
4 cycle met-con 6 KBS 32/24kg 9 wall ball 20/16 12 push ups 3mins on, 90 sec rest
Blackjack
19-17-15-13-11-9-7-5-3-1 T2b 2-4-6-8-10-12-14-16-18-20 SDLHP 95/65lbs
Just a breeze!
400m run 21 Deadlifts 225/155 200m run 15 Deadlifts 100m run 9 Deadlifts 100m run 9 Push Press 95/65 200m run 15 Push Press 400m run 21 Push Press
Annie
Double unders
Situps
50-40-30-20-10
Think your tough!
400m run
10 Push Jerk 135/95
10 T2B
10 Push Jerk 135/95
10 T2B
4RDS
Rainbows and Butterflies
Burpee box jump 24/20
OHS 135/95lbs
15-12-9-6-3
Magical
On the minute for 30 minutes
1 Deadlift
1 Power Clean
1 Full Clean
65%, 75%, 85% of 1RM C&J
Delicious
4 Cycle Met Con
12 Wall Ball 14/20
6 C2B Pull ups
3mins on, 90 sec rest
Chipper Monday
108 Air Squats
96 Sit-Ups
84 KBS 1/1.5 Pood
72 Ball Slams
60 Push Ups
48 K2E
36 Puss Press 85/115
24 OHS 85/115
12 MU
96 Sit-Ups
84 KBS 1/1.5 Pood
72 Ball Slams
60 Push Ups
48 K2E
36 Puss Press 85/115
24 OHS 85/115
12 MU
2011 Regional WOD #3 with a twist
Part A establish 1RM Deadlift
Part B
Part B
Run 500M
then
21-15-9
Deadlifts 315/225
BJ 36/28
Finish with
500 M Run
Kelly
5 rds of
400M
30 BJ 24/20
30 Wall Balls
400M
30 BJ 24/20
30 Wall Balls
On the minute...
1 Pwr Snatch, 20 DU
For 30m minutes
Raise the bar at every 10 minutes
65%, 75%,85% of 1 RM PWR SNATCH
For 30m minutes
Raise the bar at every 10 minutes
65%, 75%,85% of 1 RM PWR SNATCH
Sunshine
Complete 100 T2B followed by 100 Wall Balls
Incentive - On the minute complete 5 Burpees excluding first minute
Incentive - On the minute complete 5 Burpees excluding first minute
Awesome
10-8-6-4-2
of MU
Between sets complete 5 Pwr Cleans at 205/155
of MU
Between sets complete 5 Pwr Cleans at 205/155
Tabta Returns
Tabata rounds for the follwoing movements
SDHP 75/55
Squats
75/55 Push Press
J.Lunges
SDHP 75/55
Squats
75/55 Push Press
J.Lunges