Archive for September, 2016
Posted: September 30, 2016 by courtland07 in Uncategorized
WOD
Nickman
With a 55-lb(m) 35(f). and 35-lb(m) 25(f). dumbbell, 10 rounds for time of:
200-meter farmers carry with both dumbbells
35/25-lb. weighted pull-ups, 10 reps
55/35-lb. dumbbell power snatches, 20 reps, alternating arms
Posted: September 29, 2016 by courtland07 in Uncategorized
WOD
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
Posted: September 28, 2016 by courtland07 in Uncategorized
WOD
Complete as many rounds as possible in 10 minutes of:
10 Power Snatches (95/65)
10 burpees
Posted: September 27, 2016 by courtland07 in Uncategorized
WOD
Rest day WOD
Teams of 4-5
15 Min AMRAP:
50 DUs/100 SUs
10 KBS (53/35)
50’ lunge
Go relay style
Posted: September 26, 2016 by courtland07 in Uncategorized
WOD
4 rounds, each for time of:
800-meter run
Posted: September 25, 2016 by courtland07 in Uncategorized
WOD
Overhead squat 5-5-5-5-5 reps
Posted: September 23, 2016 by courtland07 in Uncategorized
The area will be closed for clean up from the conclusion of the Wounded Warrior Games.
Posted: September 22, 2016 by courtland07 in Uncategorized
WOD
“McGhee”
30 Min AMRAP:
5 Deadlifts (275/195)
13 Push Ups
9 Box Jumps (24/20)
SCALE
DLs – as needed(shoot for 855 of 1RM)
Push ups – off bench
Posted: September 21, 2016 by courtland07 in Uncategorized
Sorry for the late post folks.
SSS
5 Sets of:
10 Feet Elevated Ring Push Up
10 Broad Jump
3 Legless Rope Climb
SCALE
FE ring PU – feet on ground ring push -> regular push ups
Legless rope climb – leg-assited rope climb -> 2X rope walk per rep
Posted: September 20, 2016 by courtland07 in Uncategorized
SSS
5:00 of Handstand Work
20 Wall Climb to Handstand
WOD
With a running clock at 0:00
5 Min AMRAP
50 DUs
10 double KB cleans(53/35)
At 5:00
5 Min AMRAP
100m run
10 pull ups
At 10:00
5 min AMRAP
10 burpees
10 double KB thruster(53/35)
SCALE
KB – as needed
DUs – 2:1 SU ratio
Run – 125M row
Pull ups – ring rows