4 RDS:
15 Hang Clean 95/135LB
15 RING DIPS
15 ONE LEG SQUATS (EACH LEG)
Post time to comments...
3.05.2010
3.04.2010
Heavy Thursday
3 ROUNDS:
15 D/L 225/155
21 KB SWINGS 53/70LB
40 BALL SLAMS 14/20
20 MIN CAP!!!!!!
Post time to comments...
15 D/L 225/155
21 KB SWINGS 53/70LB
40 BALL SLAMS 14/20
20 MIN CAP!!!!!!
Post time to comments...
3.03.2010
The Nightmare or Nancy
5 Rounds of Nancy:
5 OHS
Run 400
The Nightmare
100 D/U
90 LUNGES
80 BOX JUMPS
70 SIT UPS
60 GOOD MORNINGS (35/45LB)
50 BURPEES
40 WALL BALLS (14/20LB)
30 D.B. POWER SNATCH (15 EACH ARM 15/25LB)
20 KTE
10 HSPU
CUT OFF TIME IS 30 MINUTES!
Post time to comments...
5 OHS
Run 400
The Nightmare
100 D/U
90 LUNGES
80 BOX JUMPS
70 SIT UPS
60 GOOD MORNINGS (35/45LB)
50 BURPEES
40 WALL BALLS (14/20LB)
30 D.B. POWER SNATCH (15 EACH ARM 15/25LB)
20 KTE
10 HSPU
CUT OFF TIME IS 30 MINUTES!
Post time to comments...
3.02.2010
WOD
5 rounds:
10 front squats (95-135)
10 push press (95-135)
Sprint 200 (or A-ups)
Post time to comments...
10 front squats (95-135)
10 push press (95-135)
Sprint 200 (or A-ups)
Post time to comments...
3.01.2010
Squat Ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups5
0 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments tough guys (and girls)...
25 Push-ups
25 Pull-ups
25 Sit-ups5
0 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments tough guys (and girls)...
2.26.2010
Jakes WOD (kettle bells)
75 kettle bells
65 sit ups
55 air squats
45 mt climbers each leg
35 push press (95/65)
25 gut busters
15 burpees
5 laps
15 burpees
25 gut busters
35 push press (95/65)
45 mt climbers each leg
55 air squats
65 sit ups
75 kettle bells
Post time to comments...
compare times to 7/23/09
65 sit ups
55 air squats
45 mt climbers each leg
35 push press (95/65)
25 gut busters
15 burpees
5 laps
15 burpees
25 gut busters
35 push press (95/65)
45 mt climbers each leg
55 air squats
65 sit ups
75 kettle bells
Post time to comments...
compare times to 7/23/09
2.25.2010
Hump Day Thursday
21-18-15-12-9-6-3
Pull Ups
Sit ups
Box Jumps
Push Ups
Odds-200M Run
Evens-100M Run
Post time to comments...
(compare times to 11/12/08)
Pull Ups
Sit ups
Box Jumps
Push Ups
Odds-200M Run
Evens-100M Run
Post time to comments...
(compare times to 11/12/08)
2.24.2010
Moriah's Bday WOD
HAPPY BIRTHDAY MORIAH!!!!!!
4 Rounds:
10 Dead Lift (225)
10 Burpees
10 Gut Busters
Run 200
Post time to comments...
4 Rounds:
10 Dead Lift (225)
10 Burpees
10 Gut Busters
Run 200
Post time to comments...
2.23.2010
2.22.2010
WOD
2 Rounds for Time:
25 Wall Balls 14/20
25 KB Swings 35/53
25 Pushups
25 Box Jumps
25 Front Squats 65/95
25 Dubs/25 Burpees
25 Lunges(per leg)
Post time to comments...
25 Wall Balls 14/20
25 KB Swings 35/53
25 Pushups
25 Box Jumps
25 Front Squats 65/95
25 Dubs/25 Burpees
25 Lunges(per leg)
Post time to comments...
2.19.2010
Finally Friday
Nice to have you back Meeks!
For time:
15 Squat Cleans (155#)
30 Toes to bar
30 Box jump
15 Muscle-ups
30 Push Press/push jerk (40lb dumbbells)
30 Double-unders
15 Thrusters (135#)
30 Pull-ups
30 Burpees
300 feet overhead walking lunges (45lbs)
Post time to comments...
For time:
15 Squat Cleans (155#)
30 Toes to bar
30 Box jump
15 Muscle-ups
30 Push Press/push jerk (40lb dumbbells)
30 Double-unders
15 Thrusters (135#)
30 Pull-ups
30 Burpees
300 feet overhead walking lunges (45lbs)
Post time to comments...
2.18.2010
The Great Debate
4 Rounds for Time:
25 Overhead Squats 65/95
25 Hollow Rocks
25 Sumo Deadlifts(not high pulls just deadlifts) 65/95
25 Situps
Post time to comments whiners...as in drinks lots of wine...
25 Overhead Squats 65/95
25 Hollow Rocks
25 Sumo Deadlifts(not high pulls just deadlifts) 65/95
25 Situps
Post time to comments whiners...as in drinks lots of wine...
2.17.2010
2.16.2010
WOD
3 Rounds:
800-400-200
30 KB swings 35/55
15 Deck Squat Burpees
40 yd OH lunges 25/45
Post time to comments...
800-400-200
30 KB swings 35/55
15 Deck Squat Burpees
40 yd OH lunges 25/45
Post time to comments...
2.15.2010
Thrubbin'
One Round:
400M Run
15 Thrusters(65/95)
50 Dubs
12 Thrusters
40 Dubs
9 Thrusters
30 Dubs
6 Thrusters
20 Dubs
3 Thrusters
10 Dubs
400M Run
Compare times to 3/23/09 and 12/14/09
Post time to comments...
400M Run
15 Thrusters(65/95)
50 Dubs
12 Thrusters
40 Dubs
9 Thrusters
30 Dubs
6 Thrusters
20 Dubs
3 Thrusters
10 Dubs
400M Run
Compare times to 3/23/09 and 12/14/09
Post time to comments...
2.11.2010
2.10.2010
Say What?
SCALE WEIGHTS IF THE FORM IS NOT PERFECT!!
800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS
400M RUN
5 STRICHED PULL UPS-5 CHEST TO THE BAR PULL UPS-5 PULL UPS
15 SDLHP 65/95
15 BROAD JUMPS
800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS
RX: YOU CAN'T KIP ON THE STRICHED PULL UPS( REVERSE GRIP IS ALLOWED), ON THE CHEST TO BAR PULL UPS, CHEST MUST MAKE CONTACT WITH THE BAR, FOR THE REGULAR KIPPING PULL UPS ,CHIN MUST BE OVER THE BAR. IN THE SDLHP THE BAR HAS TO TOUCH THE CHIN.
IF YOU CAN'T DO THAT YOU WILL NOT BE RX!!!!!
Post time to comments suckas....
800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS
400M RUN
5 STRICHED PULL UPS-5 CHEST TO THE BAR PULL UPS-5 PULL UPS
15 SDLHP 65/95
15 BROAD JUMPS
800M RUN
20 PULL UPS
20 SDLHP 65/95
20 BROAD JUMPS
RX: YOU CAN'T KIP ON THE STRICHED PULL UPS( REVERSE GRIP IS ALLOWED), ON THE CHEST TO BAR PULL UPS, CHEST MUST MAKE CONTACT WITH THE BAR, FOR THE REGULAR KIPPING PULL UPS ,CHIN MUST BE OVER THE BAR. IN THE SDLHP THE BAR HAS TO TOUCH THE CHIN.
IF YOU CAN'T DO THAT YOU WILL NOT BE RX!!!!!
Post time to comments suckas....
2.09.2010
Only the Strong Work out Today
5 Rounds:
20 push press
15 wall balls
10 gut busters
Run 200
Post time to comments...
20 push press
15 wall balls
10 gut busters
Run 200
Post time to comments...
2.08.2010
2.04.2010
Long Day
Deadlift 155/225# 15-12-9-6-3
Ball Slams 30-25-20-15-10
Dips 25-20-15-10-5
Hollow Rocks 30-25-20-15-10
Post time to comments...
Ball Slams 30-25-20-15-10
Dips 25-20-15-10-5
Hollow Rocks 30-25-20-15-10
Post time to comments...
Subscribe to:
Posts (Atom)