"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Post time to comments.
Monday, December 14, 2009
Friday, December 11, 2009
Friday, December 11, 2009 WOD
"J.T."
(21-15-9)
HSPU
Ring Dips
Pushups
Post time to comments
-Fun on the rings after the workout
(21-15-9)
HSPU
Ring Dips
Pushups
Post time to comments
-Fun on the rings after the workout
Wednesday, December 9, 2009
Thursday, December 10, 2009 WOD
10 Rounds for time:
10 Med Ball Squat Clean
10 Wall Ball Shots
10 Med Ball Slam
Post time to comments
-med ball exercises should lead into one another without resting.
-resting is termination of a round.
Advanced: add 10 burpees at end of each round
10 Med Ball Squat Clean
10 Wall Ball Shots
10 Med Ball Slam
Post time to comments
-med ball exercises should lead into one another without resting.
-resting is termination of a round.
Advanced: add 10 burpees at end of each round
Wednesday, December 9, 2009 WOD
Strength:
Bench Press 5-5-5-5-5
Deadlift 10-10-10
Midline Stregth/Skill Development:
Overhead Figure 8
(Practice pullups/muscle-ups while waiting for space to do figure 8.)
Post thoughts/results to comments
Bench Press 5-5-5-5-5
Deadlift 10-10-10
Midline Stregth/Skill Development:
Overhead Figure 8
(Practice pullups/muscle-ups while waiting for space to do figure 8.)
Post thoughts/results to comments
Monday, December 7, 2009
Tuesday, December 8, 2009 WOD
Strength:
-50 slow and controlled pistols...25 each side
-50 dead hang pullups
Metcon:
Max rounds in 20 min:
10 Push Press 135 lbs
10 KB Swing 2 pood
10 Half Get-Up 45 lbs
Stair Run
Post rounds to comments
Compare to October 19, 2009.
-A good goal is 5 rounds.
-50 slow and controlled pistols...25 each side
-50 dead hang pullups
Metcon:
Max rounds in 20 min:
10 Push Press 135 lbs
10 KB Swing 2 pood
10 Half Get-Up 45 lbs
Stair Run
Post rounds to comments
Compare to October 19, 2009.
-A good goal is 5 rounds.
Monday, December 7, 2009 WOD
Warmup:
-Handstand/rolling practice
"Isabel"
30 Barbell Snatches for time
-Use 135, 95, 65, bar, or stick.
-Full Squat today
Post weight and times to comments
-Handstand/rolling practice
"Isabel"
30 Barbell Snatches for time
-Use 135, 95, 65, bar, or stick.
-Full Squat today
Post weight and times to comments
Friday, December 4, 2009
Saturday, December 5, 2009 WOD
10:00 Advanced Session:
Front Squat 10-10-10
-------
Max in 15 min:
10 True Pushups
10 KTE
10 Double-Unders
Post rounds to comments
------------------
Tabata Treadmill Sprint
(12% Incline/Speed 7.5-10 mph)
Post speed used for all 8 rounds
---------------------------------
11:00 Regular Session:
Partner Session!
Max reps in 5 min of each w/partner...
Hang. Power Snatch
OHS
Situps
KB Swings
Post total reps to comments
Front Squat 10-10-10
-------
Max in 15 min:
10 True Pushups
10 KTE
10 Double-Unders
Post rounds to comments
------------------
Tabata Treadmill Sprint
(12% Incline/Speed 7.5-10 mph)
Post speed used for all 8 rounds
---------------------------------
11:00 Regular Session:
Partner Session!
Max reps in 5 min of each w/partner...
Hang. Power Snatch
OHS
Situps
KB Swings
Post total reps to comments
Friday, December 4, 2009 WOD
From the main site, so don't blame me...
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds,
15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments.
After wod fun (optional)...
Tabata Barbell Plyo Squats
Tabata Weighted Pushups
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds,
15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments.
After wod fun (optional)...
Tabata Barbell Plyo Squats
Tabata Weighted Pushups
Wednesday, December 2, 2009
Thursday, December 3, 2009 WOD
Technique Session!
-We will spend the whole day working on technique on various lifts. This is an important session. Making up a missed workout will not be allowed.
-We will spend the whole day working on technique on various lifts. This is an important session. Making up a missed workout will not be allowed.
Tuesday, December 1, 2009
Wednesday, December 2, 2009 WOD
"Murph"
For time:
1 Mile Run
100 Pullup
200 Pushup
300 Squat
1 Mile Run
-Partition pullups, pushups, squats as needed. Daytime sessions will involve an outdoor run.
-Modifications will be offered.
Post time to comments
For time:
1 Mile Run
100 Pullup
200 Pushup
300 Squat
1 Mile Run
-Partition pullups, pushups, squats as needed. Daytime sessions will involve an outdoor run.
-Modifications will be offered.
Post time to comments
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