WOD
For time:
30 Squat clean (115/85)
30 Toes to bar
30 Box jump
30 Push press/Push jerk
30 Double-unders
30 Thruster
30 Pull-ups
30 Burpees
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Feat of Strength:
1000m Row for time or Max Double Unders in 2 minutes
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Post time and comments.
Monday, 10 May 10
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WOD
5 rounds for time of:
200m Run
5 Ring Dips
5 OHS (115/85)
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Endurance WOD Choose ONE of the Following Sports:
Swim: 3x350y/m, 2 min Recoveries, Best possible pace
Bike: 3x5k, 2 min Recoveries, Best possible pace
Run: 3x1000m, 2 min Recoveries, Best possible pace
C2: 2x1200m, 2 min Recoveries, Best possible pace
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Post time and comments.
Friday, 7 May 10
WOD
7 Rounds for time of:
7 Jumping Lunges
7 Push Press
7 Sit Ups
7 Double Unders
7 Box Jumps
7 Hand Stand Push Ups
7 Wall Ball
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4x5 min intervals w/3min recovery between rounds. Hold maximal distance possible on each of the 5 min rounds
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Post time and comments.
7 Rounds for time of:
7 Jumping Lunges
7 Push Press
7 Sit Ups
7 Double Unders
7 Box Jumps
7 Hand Stand Push Ups
7 Wall Ball
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4x5 min intervals w/3min recovery between rounds. Hold maximal distance possible on each of the 5 min rounds
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Post time and comments.
Thursday, 6 May 10
WOD
5 Thrusters (95/65)
7 hang Cleans
10 SDHP
AMRAP in 15 min
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Feat of Strength:
Max reps of Double Unders in 2 minutes.
Work on Reaching the Wall Balls 10 foot mark.
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Post rounds and comments.
5 Thrusters (95/65)
7 hang Cleans
10 SDHP
AMRAP in 15 min
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Feat of Strength:
Max reps of Double Unders in 2 minutes.
Work on Reaching the Wall Balls 10 foot mark.
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Post rounds and comments.
Wednesday, 5 May 10
WOD
3 Rounds:
400m Run
30 DB Swings (55/35)
10 Burpees
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Endurance WOD
Choose ONE of The Following Sports:
Swim, Bike,Run, C2
3min on, 3min off, 2min on, 2min off, 1min on, 1min off,2min on, 2min off 3min on, Done.
Cover as much Distance as possible, Choose terrain that mimics your upcoming Race or Event.
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Post time and comments.
3 Rounds:
400m Run
30 DB Swings (55/35)
10 Burpees
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Endurance WOD
Choose ONE of The Following Sports:
Swim, Bike,Run, C2
3min on, 3min off, 2min on, 2min off, 1min on, 1min off,2min on, 2min off 3min on, Done.
Cover as much Distance as possible, Choose terrain that mimics your upcoming Race or Event.
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Post time and comments.
Monday, 3 May 10
"Cindy" WOD
AMRAP in 20 min
5 pull-ups
10 push-ups
15 squats
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
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Post rounds and comments.
AMRAP in 20 min
5 pull-ups
10 push-ups
15 squats
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Endurance WOD
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
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Post rounds and comments.
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