Warm-up
5 rounds:
10 Kettlebell Swings (50/30)
10 Knees-to-Elbows
10 Squats
WOD
Snatch
1-1-1-1-1
30-25-20-15-10-5 for time:
Pull-ups
Pushups
Saturday 100130-MGWWM
Warm-up
3 rounds:
Run 150 meters
5 Medicine Ball Cleans
10 Box Jumps (20”)
WOD
For time:
Row 500 meters
Then 5 rounds of…
5 Handstand Pushups
7 Dumbbell Squat Cleans (45/30 each)
10 Wall Ball Shots, 11 ft. (20/14)
Then…
Row 500 meters
3 rounds:
Run 150 meters
5 Medicine Ball Cleans
10 Box Jumps (20”)
WOD
For time:
Row 500 meters
Then 5 rounds of…
5 Handstand Pushups
7 Dumbbell Squat Cleans (45/30 each)
10 Wall Ball Shots, 11 ft. (20/14)
Then…
Row 500 meters
Wednesday 100127-W
Warm-up
5 minutes of "Cindy":
5 Pull-ups
10 Pushups
15 Squats
WOD
Clean & Jerk
1-1-1-1-1-1-1
5 minutes of "Cindy":
5 Pull-ups
10 Pushups
15 Squats
WOD
Clean & Jerk
1-1-1-1-1-1-1
Tuesday 100126-GWMG
Warm-up
3 rounds:
Run 200 meters
5 Handstand Pushups
10 Medicine Ball Cleans (20/14)
WOD
3 rounds for time:
10 Burpees
20 Wall Ball Shots, 11 ft. (20/14)
30 Box Jumps
40 Sit-ups
3 rounds:
Run 200 meters
5 Handstand Pushups
10 Medicine Ball Cleans (20/14)
WOD
3 rounds for time:
10 Burpees
20 Wall Ball Shots, 11 ft. (20/14)
30 Box Jumps
40 Sit-ups
Sunday 100124-MG
Warm-up
10 rounds:
10 Kettlebell Deadlifts (70/55)
10 Sit-ups
WOD
For time:
Run 200 meters
21 Burpees
Run 200 meters
18 Burpees
Run 200 meters
15 Burpees
Run 200 meters
12 Burpees
Run 200 meters
9 Burpees
Run 200 meters
6 Burpees
Run 200 meters
3 Burpees
10 rounds:
10 Kettlebell Deadlifts (70/55)
10 Sit-ups
WOD
For time:
Run 200 meters
21 Burpees
Run 200 meters
18 Burpees
Run 200 meters
15 Burpees
Run 200 meters
12 Burpees
Run 200 meters
9 Burpees
Run 200 meters
6 Burpees
Run 200 meters
3 Burpees
Saturday 100123-W WG
Warm-up
1 round of "Barbara" for time:
20 Pull-ups
30 Pushups
40 Sit-ups
50 Squats
WOD
Push Press
3-3-3-3-3
10 rounds for time:
5 Hang Power Snatches (95/65)
10 Pull-ups
1 round of "Barbara" for time:
20 Pull-ups
30 Pushups
40 Sit-ups
50 Squats
WOD
Push Press
3-3-3-3-3
10 rounds for time:
5 Hang Power Snatches (95/65)
10 Pull-ups
Friday 100122-Chipper
Warm-up
3 rounds:
Row 100 meters
10 Burpee-Box Jumps
WOD
For time:
Overhead Walking Lunges, 30 yds. (55/35)
30 Kettlebell Swings (70/35)
Overhead Walking Lunges, 30 yds. (55/35)
30 Double-Unders
Overhead Walking Lunges, 30 yds. (55/35)
20 Kettlebell Swings (70/35)
Overhead Walking Lunges, 30 yds. (55/35)
20 Double-Unders
Overhead Walking Lunges, 30 yds. (55/35)
10 Kettlebell Swings (70/35)
Overhead Walking Lunges, 30 yds. (55/35)
10 Double-Unders
3 rounds:
Row 100 meters
10 Burpee-Box Jumps
WOD
For time:
Overhead Walking Lunges, 30 yds. (55/35)
30 Kettlebell Swings (70/35)
Overhead Walking Lunges, 30 yds. (55/35)
30 Double-Unders
Overhead Walking Lunges, 30 yds. (55/35)
20 Kettlebell Swings (70/35)
Overhead Walking Lunges, 30 yds. (55/35)
20 Double-Unders
Overhead Walking Lunges, 30 yds. (55/35)
10 Kettlebell Swings (70/35)
Overhead Walking Lunges, 30 yds. (55/35)
10 Double-Unders
Wednesday 100120-MG
Warm-up
3 rounds:
3 Power Snatches
6 Squat Snatches
9 Overhead Squats
All done with light weight (i.e. 45 lbs, PVC, etc.)
WOD
"Annie"
50-40-30-20-10 for time:
Double-Unders
Sit-ups
3 rounds:
3 Power Snatches
6 Squat Snatches
9 Overhead Squats
All done with light weight (i.e. 45 lbs, PVC, etc.)
WOD
"Annie"
50-40-30-20-10 for time:
Double-Unders
Sit-ups
Tuesday 100119-WGG
Warm-up
3 rounds:
Max Rep Strict Handstand Pushups
WOD
"The Chief"
As many reps as possible in 3 minutes:
3 Power Cleans (135/95)
6 Pushups
9 Squats
Complete five rounds of three minutes. Rest one minute between rounds.
3 rounds:
Max Rep Strict Handstand Pushups
WOD
"The Chief"
As many reps as possible in 3 minutes:
3 Power Cleans (135/95)
6 Pushups
9 Squats
Complete five rounds of three minutes. Rest one minute between rounds.
Monday 100118-MGM
Warm-up
4 rounds:
10 Overhead Squats (65/45)
20 Double-Unders
WOD
3 rounds for time:
Row 500 meters
21 Burpees
Run 400 meters
4 rounds:
10 Overhead Squats (65/45)
20 Double-Unders
WOD
3 rounds for time:
Row 500 meters
21 Burpees
Run 400 meters
Saturday 100116-GGW
Warm-up
10 Handstand Pushups
2 Double-Unders
8 Handstand Pushups
4 Double-Unders
6 Handstand Pushups
6 Double-Unders
4 Handstand Pushups
8 Double-Unders
2 Handstand Pushups
10 Double-Unders
WOD
6 rounds for time:
30 Squats
10 Chest-to-Bar Pull-ups
5 Clean & Jerks (155/105)
10 Handstand Pushups
2 Double-Unders
8 Handstand Pushups
4 Double-Unders
6 Handstand Pushups
6 Double-Unders
4 Handstand Pushups
8 Double-Unders
2 Handstand Pushups
10 Double-Unders
WOD
6 rounds for time:
30 Squats
10 Chest-to-Bar Pull-ups
5 Clean & Jerks (155/105)
Wednesday 100113-MGW
As many rounds as possible in 20 minutes:
100 Single-Unders
10 Pull-ups
15 Kettlebell Swings (45/20)
100 Single-Unders
10 Pull-ups
15 Kettlebell Swings (45/20)
Tuesday 100112-WG
Warm-up
3 rounds:
Run 200 meters
5 Handstand Pushups
10 Squat Snatches (PVC)
WOD
5 rounds for time:
15 Hang Squat Cleans (135/95)
30 Pushups
3 rounds:
Run 200 meters
5 Handstand Pushups
10 Squat Snatches (PVC)
WOD
5 rounds for time:
15 Hang Squat Cleans (135/95)
30 Pushups
Monday 100111-WW
Warm-up
For time:
Row 500 meters
WOD
5 rounds for time:
10 Overhead Walking Lunges (55/35)
10 Kettlebell Swings (2/1.5 pood)
For time:
Row 500 meters
WOD
5 rounds for time:
10 Overhead Walking Lunges (55/35)
10 Kettlebell Swings (2/1.5 pood)
Subscribe to:
Posts (Atom)