Monthly Archives: September 2011

“Nancy” 5 Rds of 400m Run, 15 OHS (95#/65#)

20 Min AMRAP of 5 Power Cleans, (145#/100#), 10 Toes to Bar, 15 Wallballs (20#/14#) ENDURANCE WOD: Track WOD @ AG, meet at Metro to go on a warm-up run there (the football games are ending by 6/615ish, so we will still go there) 2 minutes of 100m sprinting straightaways, jogging the curves, 4 minutes … Continue reading →

“Dirty 30″ 30 Reps of Each: Box Jumps, Jumping Pull-ups, KBS (24kg/16kg), Lunges (15 ea leg), Push-press (45#/25#), Back Extensions, Wallballs (20#/14#), Burpee’s, Double Unders

From 8 Apr 11: 5 rounds of Cindy, 21 Deadlifts (225#/135#), 5 rds Cindy, 15 DL’s, 5 Rds Cindy, 9 DL’s

From 21 Mar: 21-15-9 reps of HSPU, Burpee’s, GHD/Abmat Sit-ups ENDURANCE WOD: 6 x 400 meter repeats on 3:00 intervals @ AG track or meet at Metro to go on a warm-up run there

Partner WOD from 30 May 11, remember this one? 3 rounds of 1000m row. 1 partner rows 1000m, the other is completing circuits with a 35#/20# dumbbell of 5 manmakers, 10 step-ups, 15 push-presses. Switch at completion of the row. However, once a circuit is started it must be completed even if the … Continue reading →

Bottom to Bottom Tabata Squats followed by 1-Mile Run

400m Run, 30 Curtis P’s, 400m Run

5-5-5-5-5 Front Squat Then 10 Min AMRAP of 15 Ground to Overhead (75#/55#), 30 DU’s

5 Min of Each: Pullups, Squats, DU’s, KBS 2-min rest between exercises. Score total reps.