Today’s wod is a hopper wod, meaning you won’t know what the workout is until right before 3-2-1-go! Before the start of each wod we will select one movement from each category at random. Here are the movements that could be in your workout…
AMRAP in 20 mins:
Run: 200m or 400m
Bodyweight movement: pull up, push up, sit up, or ring dip
Barbell movement: deadlift 225/155, hang power snatch 95/65, front squat 135/95, or push press 95/65
Our WOD ended up being:
AMRAP 20 minutes:
Run 200m
10 pull ups
15 push press 95lb
I got 5 rounds plus 6 pull ups.
I did 3 rounds of pull ups with the blue band and the last 2.5 rounds with no band
I did Rx weight of 95# for push press
Monday, April 30, 2012
Friday, April 27, 2012
800m, Thrusters, Bar facing burpees
3 Rounds:
800m
10 Thrusters 135/95
15 Bar facing burpees
Time: 25:53 with 95 lb thrusters
800m
10 Thrusters 135/95
15 Bar facing burpees
Time: 25:53 with 95 lb thrusters
Wednesday, April 25, 2012
Deadlift
Deadlift 3-3-3-3-3
185/225/275/305/335
9-15-21
Push ups
Ball Slams 20/16
OH Lunges 20/16
Time was 5:00
185/225/275/305/335
9-15-21
Push ups
Ball Slams 20/16
OH Lunges 20/16
Time was 5:00
Monday, April 23, 2012
Helen
Helen:
3 Rounds for time of
400m run
21 kb swings 53/35
12 pull ups
I did 53 lb kbs and used a green band for all pull ups
Time: 13:37
3 Rounds for time of
400m run
21 kb swings 53/35
12 pull ups
I did 53 lb kbs and used a green band for all pull ups
Time: 13:37
Friday, April 13, 2012
Deadlifts, Hang Power Clean, Shoulder to OH
Every min on the min for as long as you are able:
7 Deadlifts
5 Hang Power Cleans
3 Shoulder to OH
Weight is 135/95
I did 95 lbs for 15 rounds.
7 Deadlifts
5 Hang Power Cleans
3 Shoulder to OH
Weight is 135/95
I did 95 lbs for 15 rounds.
Friday, April 6, 2012
Thrusters and Muscle Ups
9-6-3
Thrusters 165/115
Muscle Ups
Scale option for muscle ups was 4X number of muscle ups of pull ups and ring dips
I did 135 lb Thrusters 9,6,3
Pull ups (green band) 36, 24, 12
Ring Dips (blue band) 36, 24, 12
Thrusters 165/115
Muscle Ups
Scale option for muscle ups was 4X number of muscle ups of pull ups and ring dips
I did 135 lb Thrusters 9,6,3
Pull ups (green band) 36, 24, 12
Ring Dips (blue band) 36, 24, 12
Wednesday, April 4, 2012
Monday, April 2, 2012
Fight Gone Bad
Fight Gone Bad
Three rounds of:
Wallballs 20/16
Sumos 75/55
Box jump 20″
Push press, 75/55
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Score: 241
Three rounds of:
Wallballs 20/16
Sumos 75/55
Box jump 20″
Push press, 75/55
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Score: 241
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