Tabata Pull-ups
Tabata Ring Dips
Tabata Knees-to-Elbows
Tabata Kettlebell Swings (1.5/1 pood)
Saturday 090829-WG
Partner WOD:
For time: The goal is to reach a combined 100 clean and jerks (ground to overhead anyhow). One athlete does clean and jerks with 115/85 lbs while the other does 10 burpees.
For time: The goal is to reach a combined 100 clean and jerks (ground to overhead anyhow). One athlete does clean and jerks with 115/85 lbs while the other does 10 burpees.
Friday 090828-GGG
For time:
Walking lunges, 100 ft.
21 Pullups
21 Situps
Walking lunges, 100 ft.
18 Pullups
18 Situps
Walking lunges, 100 ft.
15 Pullups
15 Situps
Walking lunges, 100 ft.
12 Pullups
12 Situps
Walking lunges, 100 ft.
9 Pullups
9 Situps
Walking Lunges, 100 ft.
6 Pullups
6 Situps
Walking lunges, 100 ft.
21 Pullups
21 Situps
Walking lunges, 100 ft.
18 Pullups
18 Situps
Walking lunges, 100 ft.
15 Pullups
15 Situps
Walking lunges, 100 ft.
12 Pullups
12 Situps
Walking lunges, 100 ft.
9 Pullups
9 Situps
Walking Lunges, 100 ft.
6 Pullups
6 Situps
Tuesday 090825-G
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Friday 090821-MGM
For time:
150 Single Unders
100 Sit-ups
50 Box Jumps, 24"
125 Single Unders
80 Sit-ups
40 Box Jumps, 24"
100 Single Unders
60 Sit-ups
30 Box Jumps, 24"
75 Single Unders
40 Sit-ups
20 Box Jumps, 24"
50 Single Unders
20 Sit-ups
10 Box Jumps, 24"
150 Single Unders
100 Sit-ups
50 Box Jumps, 24"
125 Single Unders
80 Sit-ups
40 Box Jumps, 24"
100 Single Unders
60 Sit-ups
30 Box Jumps, 24"
75 Single Unders
40 Sit-ups
20 Box Jumps, 24"
50 Single Unders
20 Sit-ups
10 Box Jumps, 24"
Wednesday 090819-MGG
Run 400 meters
21 Pull-ups
21 Burpees
Run 400 meters
21 Pull-ups
21 Burpees
Run 400 meters
21 Pull-ups
21 Burpees
Run 400 meters
21 Pull-ups
21 Burpees
Run 400 meters
21 Pull-ups
21 Burpees
Run 400 meters
21 Pull-ups
21 Burpees
Run 400 meters
Saturday 090815-WWW
"Linda" (a.k.a. Three Bars of Death)
10-9-8-7-6-5-4-3-2-1 for time:
1 1/2 x Body Weight, Deadlift
1 x Body Weight, Bench Press
3/4 x Body Weight, Squat Clean
10-9-8-7-6-5-4-3-2-1 for time:
1 1/2 x Body Weight, Deadlift
1 x Body Weight, Bench Press
3/4 x Body Weight, Squat Clean
Tuesday 090811-GGG
For time:
Walking lunges, 100 ft.
21 Pullups
21 Situps
Walking lunges, 100 ft.
18 Pullups
18 Situps
Walking lunges, 100 ft.
15 Pullups
15 Situps
Walking lunges, 100 ft.
12 Pullups
12 Situps
Walking lunges, 100 ft.
9 Pullups
9 Situps
Walking Lunges, 100 ft.
6 Pullups
6 Situps
Walking lunges, 100 ft.
21 Pullups
21 Situps
Walking lunges, 100 ft.
18 Pullups
18 Situps
Walking lunges, 100 ft.
15 Pullups
15 Situps
Walking lunges, 100 ft.
12 Pullups
12 Situps
Walking lunges, 100 ft.
9 Pullups
9 Situps
Walking Lunges, 100 ft.
6 Pullups
6 Situps
Saturday 090808-WGWGWGWWGW
For time:
25 Hang Cleans (95/65
25 Pullups, Chest-to-Bar
25 Thrusters (95/65)
25 Toes-to-Bar
25 Kettlebell Swings, 2 pood
25 GHD Situps
25 Overhead Squats (95/65)
25 Deadlift (225/155)
25 Burpee Box Jumps, 24”
25 Power Snatch (95/65)
25 Hang Cleans (95/65
25 Pullups, Chest-to-Bar
25 Thrusters (95/65)
25 Toes-to-Bar
25 Kettlebell Swings, 2 pood
25 GHD Situps
25 Overhead Squats (95/65)
25 Deadlift (225/155)
25 Burpee Box Jumps, 24”
25 Power Snatch (95/65)
Monday 090803-WWMWM
"Fight Gone Bad!"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
Wall-ball: 20/16 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
Wall-ball: 20/16 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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