Run 800
21-15-9
Deadlift 95/135
Dips
Run800
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10.28.2010
10.27.2010
WOD
7 Rounds:
200M Run
5 HSPU
15 Back Squat (135/95)
20 Hollow Rocks
Compare times to 1/28/10
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200M Run
5 HSPU
15 Back Squat (135/95)
20 Hollow Rocks
Compare times to 1/28/10
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10.26.2010
Mom & Dad WOD
Fight Gone Bad
3 Rounds/1 min each station/Rest 1 min
KBS 20/40 lbs
Sit Ups
Jumping Pull Ups
Push Press (65/45# Max Reps)
Lunges (Max Reps)
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3 Rounds/1 min each station/Rest 1 min
KBS 20/40 lbs
Sit Ups
Jumping Pull Ups
Push Press (65/45# Max Reps)
Lunges (Max Reps)
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10.21.2010
Pain Storm
100 Squats
90 D/U or 450 singles
80 Pushups
70 Hollow Rocks
60 Jumping Pullups
50 Thrusters 35/45#
40 Box Jumps
30 Deadlifts 95/135#
20 Burpees
10 HSPU
compare times to 5/20/10, 11/10/09, or 2/18/09
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90 D/U or 450 singles
80 Pushups
70 Hollow Rocks
60 Jumping Pullups
50 Thrusters 35/45#
40 Box Jumps
30 Deadlifts 95/135#
20 Burpees
10 HSPU
compare times to 5/20/10, 11/10/09, or 2/18/09
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10.20.2010
10.19.2010
Ninja
10 Rounds:
10 Goblet Squats (25/40)
5 Burpees
10 Spiderman Push Ups
200 M Run
Compare times to 11/9/09
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10 Goblet Squats (25/40)
5 Burpees
10 Spiderman Push Ups
200 M Run
Compare times to 11/9/09
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10.18.2010
10.15.2010
Broken Horns
4 Rounds
400M Run
15 Power Snatch 65/95
15 Box Jumps
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Go Huskers! Longhorns DOWN!
400M Run
15 Power Snatch 65/95
15 Box Jumps
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Go Huskers! Longhorns DOWN!
10.13.2010
10.12.2010
In It to Win It
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 35/55
30 Sit-ups
20 Hang squat cleans, 20/35 pound dumbells
25 Hip Extensions (gut buster machine)
30 Wall ball shots
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25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 35/55
30 Sit-ups
20 Hang squat cleans, 20/35 pound dumbells
25 Hip Extensions (gut buster machine)
30 Wall ball shots
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10.11.2010
WOD
AMRAP in 15 minutes:
3 Power Cleans & Jerk 95/135
6 Ring Dips
9 KB Swings 50/70
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3 Power Cleans & Jerk 95/135
6 Ring Dips
9 KB Swings 50/70
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10.07.2010
WOD
5 Rounds:
20 push press 65/95
15 wall balls
10 gut busters
Run 200
Compare times to 2/9/2010
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20 push press 65/95
15 wall balls
10 gut busters
Run 200
Compare times to 2/9/2010
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10.06.2010
10.04.2010
10.01.2010
9.30.2010
9.29.2010
9.28.2010
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Mountain Climbers (Reps)
Do as many reps as possible at each station for one minute before moving on to the next. No resting in between stations. There is one minute of rest in between each round. (so 5 minutes of work, 1 minute rest, 5 on 1 off, 5 on then done) Each rep is a point. Keep track of total number of reps each round.
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Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Mountain Climbers (Reps)
Do as many reps as possible at each station for one minute before moving on to the next. No resting in between stations. There is one minute of rest in between each round. (so 5 minutes of work, 1 minute rest, 5 on 1 off, 5 on then done) Each rep is a point. Keep track of total number of reps each round.
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9.27.2010
9.22.2010
Hefty Hefty
3 ROUNDS:
15 D/L 135/185LB
20 WALL BALLS
30 WALKING LUNGES 20/35LB (TOTAL)
50 YARDS BEAR CRAWL
80 YARDS FARMER WALK 53/70LB
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