Daily Workout

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Posted by on May 13, 2014 in WOD | 0 comments

TGu warmup
BP 3×5
3-5 sets of 5 @80% with pause

Then

10 min AMRAP of
5 push presses 135/95
8 box jumps
30 double unders

Advanced

3 rounds for time of
10 box jumps
15 HSPU
20 KB Swings 70/53
Rest 2 min
3 rounds of
20 ring pushups
60 double unders

Posted by on May 13, 2014 in WOD | 0 comments

BS 3×5

Then

“Helen”
3 RFT of:
400m run
21 KB swings 53/35
12 pullups

Advanced
14 min AMRAP of
2 x rope climbs
5 Clean and jerks 165/105
200m sprint

Posted by on May 5, 2014 in WOD | 0 comments

BS 3×5
Chins 3 x failure

Then

3 rounds for time of:
400m run or 450m row
25 wall ball shots 20/15 (unbroken)

Advanced
“the Chief”
Against a 3 min running clock AMRAP
3 PC
6 pushups
9 air squats
Rest 1 min
Repeat 5 times

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Posted by on Apr 23, 2014 in WOD | 0 comments

1 SN + 2 OHS w/ pause (5 sets)
Or
1 CLN + 2 FS w/ pause (5 sets)

Then

On the minute every minute for 12 minutes complete
7 ball slams
5 burpees

Advanced
6 rounds for burpee reps of:
With a 2 minute running clock complete
20 DU
200m row
Max burpees
Rest 1 minute

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Posted by on Apr 23, 2014 in WOD | 0 comments

HS skill work
BP 3×5
1x drop set @80%

Then

3 rounds for time of:
400m run
21 pushups (RX+ ring pushups)
12 box jumps

Advanced
“grace”
30 clean and jerks 135/95
Rest 2 minutes
30 strict ring dips