SWOD
Strict Chin Ups 3 x max reps (3 min rest)
DWOD
On the Minute
Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes.
*Go as heavy as possible on power cleans
2013 08 29
SWOD
Squat 3×5 (add 5 lbs)
Bench 3×5 (add 2.5 lbs)
DWOD
As many rounds as possible in 10 minutes:
Sprint 100 yards
15 Hollow Rocks
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
SWOD
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
DWOD
7 rounds for time:
7 One arm KB power snatch (RT) 2 pood
7 One arm KB power snatch (LT) 2 pood
7 Strict pull ups
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 5×3 (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 3×5 (add 5 lbs)
Bench Press 3×5 (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 3×5 (add 5 lbs to last workout)
Press 3×5 (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