Today’s WOD: Snatch 20 @ 60-65% Clean and Jerk 15 @ 60-65% Sweet Potato Chip Chicken for some good eats.
WOD 05/27/13
Today’s WOD: Murph 1600m Run 100 Pull-Ups 200 Push-Ups 300 Squats 1600m Run The pull-ups, push-ups, and squats can be partitioned however you’d like. Most people do a 20 round “Cindy”: 5 pull-ups, 10 push-ups, and 15 squats. This workout is prescribed with a 20 lb. weight vest. Last completed on 05/28/12.
WOD 05/24/13
Today’s WOD: Competition: For Time: 400m Farmer’s Carry (24/16) 21′ Handstand Walk 21 Pistols (per leg) 400m Sandbag Carry (50/35) 15′ Handstand Walk 15 Pistols (per leg) 400m Run 9′ Handstand Walk 9 Pistols (per leg) L2: For Time: 400m Farmer’s Carry (24/16) 60 second Handstand Hold 21 Pistols (per leg) 400m Sandbag Carry (50/35) 45 second Handstand Hold 15 …
WOD 05/23/13
Today’s WOD: Competition: 8×1 Clean/2 Split Jerks @ 70-80% pulled from high blocks (mid hang or higher) L2: 8×1 Clean/2 Split Jerks @ 70-80% L1: 8×1 Hang Squat Clean and Split Jerk @ moderate weight then All Levels: Death by 10 Meters With 2 cones set up 10m apart, run 10m in the first minute, 20m in the second minute, …
WOD 05/22/13
Today’s WOD: Competition: Push Press 3×7 @ 70% L2: Bench Press MEx3 L1: Bench Press 3×5 (+2.5-5) then Competition: 4 Rounds: 5 Bar Muscle Ups 10 Turkish Get Ups, 5 per side (24/16) 400m Run L2: 4 Rounds: 10 Chest to Bar Pull-Ups 10 Turkish Get Ups, 5 per side (24/16) 400m Run L1: 3 Rounds: 10 Pull-Ups 10 Sandbag …
WOD 05/21/13
Today’s WOD: Competition: Box Squat with Bands 6×2 @ 67% L2: Back Squat 5×5 @ 70-75% (+5) L1: Back Squat 3×5 (+5-10) then All levels: 10 minutes to work up to a max height box jump Competition: 100 Pull-Ups for time 200m Run with every drop off of the bar L2: 75 Pull-Ups for time 200m Run with every drop …
WOD 05/20/13
Today’s WOD: All Levels: Rack Jerk Work up to a heavy single then 4×2 @ 80% then Competition and L2: 40-30-20-10 Double Unders Burpees Wall Balls (20/14) L1: 30-20-10 Double Unders Burpees Wall Balls (20/14)
WOD 05/17/13
Today’s WOD: Competition: AMRAP 12: 30 Muscle Ups 90 Double Unders 150 Wall Balls L2: AMRAP 12: 30 Chest to Bar Pull-Ups 90 Double Unders 150 Wall Balls L1: AMRAP 12: 30 Pull-Ups 90 Double Unders 150 Wall Balls Seems like we can never get rid of this workout.
WOD 05/16/13
Today’s WOD: All Levels: Snatch 12 @ 80% Clean and Jerk 8 @ 80% then Competition and L2: Grace 30 Ground to Overheads (135/95) Last completed on 10/04/12. L1: 30 Ground to Overheads (95/65)
WOD 05/15/13
Today’s WOD: Competition: Push Press MEx1 L2: Bench Press MEx5 L1: Bench Press 3×5 (+2.5-5) then Competition and L2: AMRAP 15: 5 Handstand Push-Ups 10 Toes to Bars 40 Double Unders L1: AMRAP 15: 5 Push-Ups 10 Sit-Ups 20 Double Unders