2013 08 29
2013 08 29
Robb diving into the pool for the swimming WOD at the "Ray Ray Haters" Comp
SWOD
Deadlift 5 RM (add 10 lbs to last workout) Hand Stand Holds 3 x max time (2 min rest)
DWOD
Complete 5 rounds: Each round lasts 2 minutes. During the round complete: 4 Power Cleans - 185 lbs / 125 lbs Max Rep Ball Slams 40 lbs *Rest 60 seconds between rounds
2013 08 26
2013 08 25
2013 08 25
Sorry for the late post everyone. I got doing my PT and completely forgot about the post.
SWOD
Power Cleans 5x3 (add 2.5 lbs to last workout)
DWOD
3 x 10 Single Leg Alternating Bounds
then...
Complete 5 rounds: Max Reps Hand Stand Push Ups Max Reps Strict Pull Ups *Rest as needed between efforts.
2013 08 23
SWOD
Squat 3x5 (add 5 lbs) Bench Press 3x5 (add 2.5lbs)
DWOD
For time:
Sprint 1/2 Gasser 20 DB Hang Power Cleans 50 lbs 5 Ball Slams 40 lbs Sprint 1/2 Gasser 15 DB Hang Power Cleans 50 lbs 10 Ball Slams 40 lbs Sprint 1/2 Gasser 10 DB Hang Power Cleans 50 lbs 15 Ball Slams Sprint 1/2 Gasser 5 DB Hang Power Cleans 50 lbs 20 Ball Slams Sprint 1/2 Gasse
2013 08 21
SWOD
Deadlift 5 RM
DWOD
Complete:
6 x 3 Cone L-Drill (3 R / 3 L) rest 2 minutes
4 x 60 yard Shuttle Rest 2 minutes
4 x 40 yard Sprint *Rest 45 seconds between reps
then...
100 Evil Wheels *Do not "pace" your runs. Run as fast as you can. *Focus on acceleration after change of direction on L-Drill and shuttle run.
2013 08 19
SWOD
Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)
DWOD
Complete: 3 x 10 Broad Jumps *Jump for max height and distance *try to string each jump together in the set of 10 then.... As many rounds as possible in 12 minutes:
10 Supine Ring Pull Ups 10 True Push Ups
2013 08 18
SWOD
Hand Stand Holds 3 x max time (1 min rest)
DWOD
On the minute Complete one 100 yard sprint on the minute for 10 minutes. then.... Death by Ball Slam With a continuously running clock do one ball slam the first minute, two ball slams the second minute, three ball slams the third minute...continuing as long as you are able. *Go as heavy as possible
2013 08 15