"Annie"
50-40-30-20-10 for time:
Double-Unders
Sit-ups
Thursday 100225-WG
Warm-up
4 rounds:
5 Medicine Ball Cleans
10 Pull-ups
WOD
"Elizabeth"
21-15-9 for time:
Clean (135/95)
Ring Dips
4 rounds:
5 Medicine Ball Cleans
10 Pull-ups
WOD
"Elizabeth"
21-15-9 for time:
Clean (135/95)
Ring Dips
Wednesday 100224-MM; W
WOD 1
Warm-up
30 Squats
3 Handstand Pushups
20 Squats
6 Handstand Pushups
10 Squats
9 Handstand Pushups
WOD
4 rounds for time:
Run 400 meters
50 Double-Unders
WOD 2
Warm-up
3 rounds:
12 Deadlift (65/45)
9 Hand Power Cleans (65/45)
6 Push Jerk (65/45)
WOD
Find 1RM for Clean & Jerk OR Overhead Squat
Warm-up
30 Squats
3 Handstand Pushups
20 Squats
6 Handstand Pushups
10 Squats
9 Handstand Pushups
WOD
4 rounds for time:
Run 400 meters
50 Double-Unders
WOD 2
Warm-up
3 rounds:
12 Deadlift (65/45)
9 Hand Power Cleans (65/45)
6 Push Jerk (65/45)
WOD
Find 1RM for Clean & Jerk OR Overhead Squat
Tuesday 100223-WG
Warm-up
5 rounds:
10 Box Jumps
10 Pushups
WOD
5 rounds for time:
5 Thrusters (135/95)
10 Burpees
5 rounds:
10 Box Jumps
10 Pushups
WOD
5 rounds for time:
5 Thrusters (135/95)
10 Burpees
Sunday 100221-W; W
With a 10 minute time limit, not including the warm-up:
1 RM Snatch
"Karen"
For time:
150 Wall Ball Shots (20/14)
1 RM Snatch
"Karen"
For time:
150 Wall Ball Shots (20/14)
Saturday 100220-MG
Warm-up
30 Squats
30 Double-Unders
20 Squats
20 Double-Unders
10 Squats
10 Double-Unders
WOD
For time:
Run 200 meters
21 Handstand Pushups
Run 200 meters
18 Handstand Pushups
Run 200 meters
15 Handstand Pushups
Run 200 meters
12 Handstand Pushups
Run 200 meters
9 Handstand Pushups
Run 200 meters
6 Handstand Pushups
Run 200 meters
3 Handstand Pushups
30 Squats
30 Double-Unders
20 Squats
20 Double-Unders
10 Squats
10 Double-Unders
WOD
For time:
Run 200 meters
21 Handstand Pushups
Run 200 meters
18 Handstand Pushups
Run 200 meters
15 Handstand Pushups
Run 200 meters
12 Handstand Pushups
Run 200 meters
9 Handstand Pushups
Run 200 meters
6 Handstand Pushups
Run 200 meters
3 Handstand Pushups
Friday 100219-WG; W
WOD 1
Warm-up
10 Handstand Pushups
2 Squat Snatch (65/45)
8 Handstand Pushups
4 Squat Snatch (65/45)
6 Handstand Pushups
6 Squat Snatch (65/45)
4 Handstand Pushups
8 Squat Snatch (65/45)
2 Handstand Pushups
10 Squat Snatch (65/45)
WOD
As many rounds as possible in 10 minutes:
5 Power Cleans (155/110)
10 Pull-ups
WOD 2
Deadlift
1-1-1-1-1-1-1
Warm-up
10 Handstand Pushups
2 Squat Snatch (65/45)
8 Handstand Pushups
4 Squat Snatch (65/45)
6 Handstand Pushups
6 Squat Snatch (65/45)
4 Handstand Pushups
8 Squat Snatch (65/45)
2 Handstand Pushups
10 Squat Snatch (65/45)
WOD
As many rounds as possible in 10 minutes:
5 Power Cleans (155/110)
10 Pull-ups
WOD 2
Deadlift
1-1-1-1-1-1-1
Wednesday 100217-GGGG
“Barbara”
5 rounds, each for time:
20 Pull-ups
30 Pushups
40 Sit-ups
50 Squats
Rest 3 minutes between rounds. Post total time and time of each round.
5 rounds, each for time:
20 Pull-ups
30 Pushups
40 Sit-ups
50 Squats
Rest 3 minutes between rounds. Post total time and time of each round.
Tuesday 100216-WWWWW
Warm-up
3 rounds:
Run 200 meters
20 Double-Unders
WOD
“The Air Force WOD”
For time:
20 Thrusters (95/65)
20 Sumo Deadlift High-Pulls (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)
The athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20-minute cap.
3 rounds:
Run 200 meters
20 Double-Unders
WOD
“The Air Force WOD”
For time:
20 Thrusters (95/65)
20 Sumo Deadlift High-Pulls (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)
The athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20-minute cap.
Monday 100215-M; GG
WOD 1
Warm-up
Max Rep Strict Handstand Pushups
Max Rep Kipping Handstand Pushups
Max Effort Handstand Hold
WOD
For time:
Run 3K
WOD 2
Warm-up
5 rounds:
10 Pushups
10 Sit-ups
10 Squats
WOD
5 rounds for time:
15 Inverted Burpees
15 Burpees
Warm-up
Max Rep Strict Handstand Pushups
Max Rep Kipping Handstand Pushups
Max Effort Handstand Hold
WOD
For time:
Run 3K
WOD 2
Warm-up
5 rounds:
10 Pushups
10 Sit-ups
10 Squats
WOD
5 rounds for time:
15 Inverted Burpees
15 Burpees
Saturday 100213-WW
Warm-up
Max Rep Pull-ups
WOD
5-4-3-2-1 for time:
Thruster (185/115)
Deadlift (385/250)
Max Rep Pull-ups
WOD
5-4-3-2-1 for time:
Thruster (185/115)
Deadlift (385/250)
Friday 100212-WM; WG
WOD 1
Warm-up
For time:
Run 400 meters
WOD
3 rounds for time:
50 Wall Ball Shots
50 Double Unders
WOD 2
Warm-up
3 rounds:
5 Clean & Jerks (95/65)
7 Pull-ups
10 Sit-ups
WOD
3 rounds for time:
10 Power Cleans (155/105)
10 Burpees
Warm-up
For time:
Run 400 meters
WOD
3 rounds for time:
50 Wall Ball Shots
50 Double Unders
WOD 2
Warm-up
3 rounds:
5 Clean & Jerks (95/65)
7 Pull-ups
10 Sit-ups
WOD
3 rounds for time:
10 Power Cleans (155/105)
10 Burpees
Thursday 100211-GGG
Warm-up
As many reps as possible in 5 minutes:
Double-Unders
WOD
"J.T."
21-15-9 for time:
Handstand Pushups
Ring Dips
Pushups
As many reps as possible in 5 minutes:
Double-Unders
WOD
"J.T."
21-15-9 for time:
Handstand Pushups
Ring Dips
Pushups
Tuesday 100209-MM
Warm-up
5 rounds:
10 Sumo-Deadlift High Pull (45/30)
10 Knees-to-Elbows
WOD
For time:
Row 500 meters
50 Double-Unders
Row 400 meters
40 Double-Unders
Row 300 meters
30 Double-Unders
Row 200 meters
20 Double-Unders
Row 100 meters
10 Double-Unders
5 rounds:
10 Sumo-Deadlift High Pull (45/30)
10 Knees-to-Elbows
WOD
For time:
Row 500 meters
50 Double-Unders
Row 400 meters
40 Double-Unders
Row 300 meters
30 Double-Unders
Row 200 meters
20 Double-Unders
Row 100 meters
10 Double-Unders
Subscribe to:
Posts (Atom)