WOD

WOD

WOD

Latest Workouts

23 November 2012

Posted By: Morgan

Friday, November 21 2012

Warmup

(x2) row 500m, 10 Overhead Lunges (each leg), 15 hand release pushups

Strength

Push Press 3 x 3 heaviest possible

WOD

3 rounds for time of: 25 wallball, 50 double-unders, 1 minute plank

Lower Body Mobility

21 November 2012

Posted By: Morgan

Wednesday, November 21 2012

Warmup

(x2) 15 situp/standup, 10 Overhead lunge (each leg), 15 wall squat

Strength

Front Squat 3 x 3 heaviest possible

WOD

10 min. AMRAP of: 30 sec burpees, 30 sec plank hold (score is number of burpees completed)

Lower Body Mobility (roll ITB, supine twist, roll adductors, straddle stretch)

20 November 2012

Posted By: Morgan

Tuesday, November 20 2012

Warmup

15 pushups, 15 wall squats, 15 shoulder press w/ PVC

Strength

Shoulder Press 3 x3 heaviest possible

WOD

3 rounds for time of:  6 wall walks, 12 pullups, 24 knees to elbows

Upper Body Mobility

18 November 2012

Posted By: Morgan

Monday, November 18 2012

Warmup

with an empty barbell: 15 straight leg deadlift, 15 good mornings, 10 overhead lunges (each leg). Run 1 lap.

Strength
Deadlift 3 x3 heaviest possible

WOD

“Helen” 3 rounds for time of: 400m run, 21 KB swings @ 53/35, 12 pullups

Lower Body Mobility (roll and stretch calves, roll and stretch hamstrings)

Posted By: Morgan

Friday, November 16 2012

Warmup

10 samson lunge (each leg), 5 inchworm, 5 cartwheels (each side), 15 air squat

Strength

Back Squat 5 x 3 heaviest possible

WOD

21-15-9 for time: medball slam, box jumps, KB snatch (each arm) Choose your own box height and KB load. Post your choices and times in the comments.

Upper Body Mobility

14 November 2012

Posted By: Morgan

Wednesday, November 14 2012

Warmup

with an empty barbell: (x2) 10 straight leg deadlift, 10 hang clean, 10 front squat, 10 push press

Strength

Power Clean 5 x 3 heaviest possible

WOD

 5 round for time: 1 Turkish Get Up (each side) @ 1/2bw, modify load but use a barbell) , 5 HSPU, 10 deadlift @ 225/155, 15 box jump (30″/24″)

Upper Body Mobility

Posted By: Morgan

Tuesday, November 13 2012

Warmup

(x2) 10 wall squat, 10 overhead squat w/PVC, 10 KB goblet squat @ 53/35

Strength

Front Squat 5 x 3 heaviest possible

WOD

30 reps for time of: KB clean and Jerk, KB overhead lunge, KB windmill @ 53/35 (These should be performed as a complex, and all three movements together equal one rep. 30 reps total, 15 reps for each hand. Again, perform a clean and jerk, perform a reverse lunge with the opposite leg, then perform a windmill, then return the KB to the floor = one rep)
Lower Body Mobility

Posted By: Morgan

Monday, November 12 2012

Warmup

(x 2) 5 inchworms, 15 wall squats, 15 v-ups, 15 pushups

Strength

Shoulder Press 5 x 3 heaviest possible

WOD (Benchmark Alert! Write this down, and we’ll come back to it is a few weeks and see if we can track improvement and progress)

“Angie” 100 pullups, 100 pushups, 100 situps, 100 air squats

Upper Body Mobility (Roll Lats and Pecs, Stretch Triceps and Shoulders)

9 November 2012

Posted By: Morgan

Friday, November 7 2012

Warmup

10 inchworm, 10 wall squat, 10 hips bridge, 10 twisting lunge (each leg)

Strength

Deadlift 5 x 3 heaviest possible

WOD

50 air squats, 25 jumping pullups, 50 walking lunge, 25 knees to elbow, 50 situps, 25 hand release pushups

Lower Body Mobility

Posted By: Morgan

Thursday, November 6 2012

Warmup

Run 1 lap, row 500m, 20 burpees

Strength

Back Squat 5 x 5  heaviest possible

WOD

5 rounds for time of: 100 double-unders, 200m farmer carry @ ½ bw

Upper Body Mobility

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