strength and skill- back squat 5-5-5-5 (5 sec holds at the bottom of each rep)
For Time: 50 box jumps, 400m run, 75 kb swings 53/35, 400m run, 100 squats
Tag: 77494
WOD 06-18-2015
Strength: front squats 5-5-5-5 10 sec hold
WOD: 5 box jumps, 10 lunges w/ dumb bell 35/25, 15 sit ups- 10 rds
WOD 06-15-2015
Strength: 10-10-10-10 back squats 10 sec holds
WOD: Cindy- 05 pull ups, 10 push ups, 15 squats
AMRAP 20 minutes
WOD 03-23-2015
Warm up
200 m run
15 squats
30 push ups
2 rounds
Str- squat clean 1-1-1-1-1
Wod
200 m run
20 squat cleans 115/75
400m run
40 squat cleans 95/65
Cool Down: stretch
WOD 03-18-2015
Warm up
5 min foam
3 min mountain climbers
3 min flutter kicks
3 min plank(center/side/side
Str- push press
5-4-3-2-1
WOD
42 box steps 24/20
21 KB swings 53/35
12 Knees to Elbows
3 rounds for time
Cool Down: stretch
WOD 03-05-2015
Warm up
5 min roll
3 rounds of Cindy
Wod
50 double unders
50 sit ups
3 rounds for time(15 min cut off)
Str-
Front squat
10-10-10-10-10
Floor or bench press
50reps(just bar) 20reps(95/65)15reps(115/75)max reps(135/95) 50 reps(just bar)
WOD 03-04-2015
Warm up
5 min roll
3 min jump rope
2 min planks
1 min flutter kicks
Wod
10 KB Russian swings 70/53
10 burpee box jumps
5 rounds for time( 15 min cut off
Str- dead lift 10-10-10-10-10( reps are unbroken and not dropped. 135/95 scale up or down)
WOD 03-03-2015
Warm up: handstand drills
wod: 12 min amrap, 250m row, 10 T2B/K2E, 10 push press 95/65
WOD 12-08-2014
Warm Up: 400 m run, 20 burpees
Strength and skill: power snatch 1-1-1-1-1
WOD
5 Snatch 135/95
40 Double unders
10 Snatch 115/75
40 Double unders
25 Snatch 96/65
40 Double unders