"Tabata Mash-Up"
Wall Balls
Push Ups
Sit Ups
Squats
(8 rounds of 20 seconds of work with 10 seconds of rest---rotating between exercises)
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Feat of Strength:
30 Dead Hang Pull Ups
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Post total reps and comment.
Monday, 09 Aug 10
WOD
7 rounds for time of:
7 Box Jumps
7 DB Squat Clean
7 Handstand Push-ups
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RECOVERY WOD Not for time. 3 rounds of 20 Push Ups 20 DB Swings (medium weight) 20 GHD Sit-Ups 20 Squats Followed by dynamic jog 5 minutes Foam roller.
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Post time and comments.
Friday, 06 Aug 10
Fun Friday Mile
400m Run
25 DB Swings
200m Farmer’s Walk with heavy dumbbells
200m Waiter’s Walk with heavy dumbbells
25 Box Jumps
100m Sprint
100m Walking Lunges
100m Sprint
100m Walking Lunges
25 Burpees
Sprint 400 meters
for time.
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Endurance WOD:
10:00 --We will be disusing the transition for the triathlon on Sunday.
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Post time and comments.
400m Run
25 DB Swings
200m Farmer’s Walk with heavy dumbbells
200m Waiter’s Walk with heavy dumbbells
25 Box Jumps
100m Sprint
100m Walking Lunges
100m Sprint
100m Walking Lunges
25 Burpees
Sprint 400 meters
for time.
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Endurance WOD:
10:00 --We will be disusing the transition for the triathlon on Sunday.
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Post time and comments.
Thursday, 05 Aug 10
WOD
For time:
30 x Ground to overhead (135/95)
30 GHD Sit-ups on the tire.
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Feat of Strength:
Handstand hold competition.
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Post time and comments.
Wednesday, 04 Aug 10
WOD
4 Rounds
200m Run
10 Dips
15 Box Jumps (24″, 20″)
20 Sit-ups
200 M Run
1:00 Rest
*Total time recorded
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Endurance WOD
Choose ONE of the following sports:Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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Post time and comments.
4 Rounds
200m Run
10 Dips
15 Box Jumps (24″, 20″)
20 Sit-ups
200 M Run
1:00 Rest
*Total time recorded
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Endurance WOD
Choose ONE of the following sports:Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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Post time and comments.
Tuesday, 03 Aug 10
WOD
50 Lunges
15 Double Unders
40 Tuck Jumps
15 Double Unders
30 Squats
15 Double Unders
20 Wall Ball, 20/14
15 Double Unders
10 Burpees
15 Double Unders
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Feat of Strength:
Max Push-ups in two minutes.
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Post time and comments.
50 Lunges
15 Double Unders
40 Tuck Jumps
15 Double Unders
30 Squats
15 Double Unders
20 Wall Ball, 20/14
15 Double Unders
10 Burpees
15 Double Unders
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Feat of Strength:
Max Push-ups in two minutes.
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Post time and comments.
Monday, 02 Aug 10
WOD
AMRAP 20 minutes:
400m Run
2 rounds of
10 Thrusters (65/45)
10 Pull-Ups
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Endurance WOD: 3+ Hours After Anaerobic Endurance Strength & Conditioning WOD Choose ONE of the following sports
Swim, Bike, Run C2 Goal is to use maximum effort for 2 min interval. 120:60 x 6 or 2 min on 1 minute off x 6 Cover as much distance as possible on each interval.
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Post rounds and comments.
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