For Time:
1 Arm kettlebell swing 20 reps (10ea)
Turkish Get-ups 8 reps (4ea)
1 Arm kettlebell swing 18 reps (9ea)
Turkish Get-ups 10 reps (5ea)
1 Arm kettlebell swing 16 reps (8ea)
Turkish Get-ups 12 reps (6ea)
1 Arm kettlebell swing 14 reps (7ea)
Turkish Get-ups 14 reps (7ea)
1 Arm kettlebell swing 12 reps (6ea)
Turkish Get-ups 16 reps (8ea)
1 Arm kettlebell swing 10 reps (5ea)
Turkish Get-ups 18 reps (10ea)
1 Arm kettlebell swing 8 reps (4ea)
Turkish Get-ups 20 reps (10ea)
Thursday, November 29, 2007
Tuesday, November 27, 2007
11-27-07 WOD
Max rounds in 20 minutes of:
15 one arm sumo deadlift high pull
10 one arm hang power snatch
5 one arm overhead squat
30# is the rx'd weight for men, 20# for women.
Do not sacrifice form for to get the rx'd weight. Go lighter and do more rounds!
Alternate arms every round. Start the deadlift at mid-shin. The hang power snatch starts at the waist
15 one arm sumo deadlift high pull
10 one arm hang power snatch
5 one arm overhead squat
30# is the rx'd weight for men, 20# for women.
Do not sacrifice form for to get the rx'd weight. Go lighter and do more rounds!
Alternate arms every round. Start the deadlift at mid-shin. The hang power snatch starts at the waist
Monday, November 26, 2007
11-26-07 WOD
"Mary"
Complete as many rounds as possible in twenty minutes of:
5 Handstand Push-ups
10 One legged squats
15 Pull-ups
Complete as many rounds as possible in twenty minutes of:
5 Handstand Push-ups
10 One legged squats
15 Pull-ups
Saturday, November 24, 2007
11-24-07 WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell swings (or 55 pound dumbbell swing) 21x
12 Pull-ups
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell swings (or 55 pound dumbbell swing) 21x
12 Pull-ups
Wednesday, November 21, 2007
11-21-07 WOD
"Kinda a Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Ring Push-Ups
Clean: 3/4 body weight
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Ring Push-Ups
Clean: 3/4 body weight
Tuesday, November 20, 2007
11-20-07 WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Monday, November 19, 2007
Friday, November 16, 2007
Thursday, November 15, 2007
11-15-07 WOD
3 rounds for time:
2,000m row (or 1 mile run)
10 knees to elbows
10 kettlebell swings
10 handstand pushups
10 GHD situps
2,000m row (or 1 mile run)
10 knees to elbows
10 kettlebell swings
10 handstand pushups
10 GHD situps
Wednesday, November 14, 2007
Tuesday, November 13, 2007
11-13-07 WOD
Monday, November 12, 2007
Thursday, November 8, 2007
11-8-07 WOD
5 rounds for time:
500m row
30 pushups (chest to floor)
After the workout, do 100 Jiu-Jitsu situps for time.
500m row
30 pushups (chest to floor)
After the workout, do 100 Jiu-Jitsu situps for time.
Wednesday, November 7, 2007
11-7-07 WOD
5 rounds for time:
20 wallball shots (20# goal)
10 dumbell power cleans (50% bodyweight goal)
20 wallball shots (20# goal)
10 dumbell power cleans (50% bodyweight goal)
Tuesday, November 6, 2007
11-6-07 WOD
Monday, November 5, 2007
Thursday, November 1, 2007
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