Friday 4-20-12
Bench Press 5 sets of 3 (M- BW/ W- 65% BW) __________ Annie 50-40-30-20-10 Double Unders Sit Ups […]
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Thursday 4-19-12
Griff For time: Run 800M Run 400M Backwards Run 800M Run 400M Backwards __________ Strength Under Pressure Squat 3×5 (add 10# to previous) Bench Press 3×5 It’s almost time for Sven!! Be sure and get your team registered! Click HERE […]
Sven 2012 WODs
The 3rd annual Sven Challenge is merely days away! It looks like we’ll have 12-15 teams of 3 battling to see who’s the best! Here are the first 2 workouts you’ll be facing this Saturday: Dead Run – AMRAP 15 minutes 21-15-9 Deadlift (155/95#) Run 200M First team members will deadlift 21 reps at required […]
Tuesday 4-17-12
Deadlift 5-5-5-5-5 __________ Strength Under Pressure AMRAP 3-6-9 25 Push Ups 25 Pull Ups 25 Sit Ups 25 Squats Start from the beginning (push ups) each time and perform a 3, 6 and 9 minute AMRAP. Rest 2 minutes between efforts. Yes, I know it looks like I reversed the WODs. Trust me 🙂 […]
Monday 4-16-12
Strength: “The Gauntlet” Perform one thruster every 45s while increasing weight until you are unable to make the lift. Weight will range from 45 to 175# (in 10# increments). The athlete must clean the bar from the ground and perform a front squat/ push press (ie thruster). A squat clean is permitted. Conditioning: Once everyone […]
Friday 4-13-12
Hope Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before […]