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WOD
21-15-9
Deadlift (225/155)
Overhead Squat (135/95)
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Last Updated on Wednesday, 10 March 2010 04:17 |
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WOD
7 Rounds for time of:
15 Push ups
21 Sit ups
30 Squats
Strength Bias
5-5-5 (65%,75%,85%)
Deadlift
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Last Updated on Tuesday, 09 March 2010 04:35 |
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WOD
"Eva"
5 Rounds for time of:
Run 800 meters
30 Kettlebell swings(70#/55#)
30 pullups
Strength Bias
5-5-5 (65%,75%,85%)
Bench Press
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Last Updated on Monday, 08 March 2010 03:43 |
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WOD
3 Rounds for time of:
500m Row
10 Cleans (135/95)
400m Run
Endurance Bias
5 x 250m Row - 2 minute rest
Strength Bias (Deload Week)
5-5-5 (40%, 50%, 60%)
Shoulder Press
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Last Updated on Friday, 05 March 2010 19:18 |
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WOD
5 Rounds for time of:
30 Wallball Shots (20/14)
10 Burpees
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Last Updated on Wednesday, 03 March 2010 04:23 |
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WOD
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Good Mornings (95/65)
Kettlebell Swing (50/35)
Stiff legged deadlift (95/65)
Endurance Bias
2 x 1200m Row (2 minute rest)
Strength Bias (Deload Week)
5-5-5 (40%, 50%, 60%)
Deadlift
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Last Updated on Tuesday, 02 March 2010 04:45 |
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WOD
For time:
25-20-15-10-5 reps of:
Push ups
Box Jumps (24/20)
Row (Calories)
Endurance Bias
Tabata Row
Strength Bias (Deload Week)
5-5-5
Bench Press
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Last Updated on Monday, 01 March 2010 12:02 |
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WOD
Max rounds in 3 minutes of:
5 Overhead Squats (95/65)
5 Thrusters (95/65)
5 SDHP (95/65)
Rest 1 minute. Repeat for a total of 5 cycles.
Endurance Bias
Run 12 minutes
Strength Bias
1-1-1 (75%, 85%, 95%)
Shoulder Press
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Last Updated on Friday, 26 February 2010 02:50 |
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WOD
For time:
400 Walking Lunges
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Last Updated on Wednesday, 24 February 2010 04:56 |
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WOD
For time:
Start with 1000m Row
3 Rounds:
15 Deadlifts (250/185)
30 GHD Sit ups
30 Kettlebell Swings (70/55)
Finish with 1000m Row
Endurance Bias
Run
4x400m, 2 minute rest
Strength Bias
1-1-1 (75%, 85%, 95%)
Deadlift
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Last Updated on Tuesday, 23 February 2010 03:58 |
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WOD
3 Rounds for time:
400m Run
30 Push ups
15 Push Press (135/95) (Picking up from the floor - not using the rack)
Endurance Bias
Tabata Row
Strength Bias
1-1-1 (75%, 85%, 95%)
Bench Press
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Last Updated on Tuesday, 23 February 2010 03:49 |
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WOD
3 Rounds for time:
Prowler Push
400m Run
15 Deadlifts (135/95)
Endurance Bias
Run 10K
Strength Bias
3-3-3
Back Squat
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Last Updated on Monday, 22 February 2010 03:32 |
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