7 rounds for time
5 - strict pullups
7 - squats
9 - situps
11 - lunge step walk
13 - pushups
15 - kettlebell swings 50lb
Time 21:50
Tuesday, June 26, 2012
Friday, June 22, 2012
06/21/12 - DB Bench Ladder
Progressive Dumbbell Bench Press
5 x 20/25/30/35/40/45/50/55/60/65/70//70/70/
5 x 20/25/30/35/40/45/50/55/60/65/70//70/70/
Tuesday, June 19, 2012
06/19/12 - Hero WOD "Nick"
The "pack" scaling
7 rounds
30lb dumb bells
Time 13:26
"Nick"
12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells
7 rounds
30lb dumb bells
Time 13:26
"Nick"
12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells
Monday, June 18, 2012
06/18/12 - DL-HC-PP-SQ
DB Complex 5 reps of each move sequentially w/o putting weights down
3:00 minutes rest between rounds
45-50-55-60-65
Deadlift
Hang Clean
Push Press
Squat
Sunday, June 17, 2012
06/17/12 - Run-Pull-Push
20 min AMRAP
Run 200m
5 strict pullup
20 pushups
12 rounds
2400m
60 pullups
240 pushups
Run 200m
5 strict pullup
20 pushups
12 rounds
2400m
60 pullups
240 pushups
Wednesday, June 13, 2012
Tuesday, June 12, 2012
06/12/13 - 4x4x7 50# kettlebell
7 Rounds with 1 min rest between round
4 Two armed KB Swings
4 Cleans Left then Right
4 Snatch Left then Right
4 Clean and Jerk Left then Right
4 KB Swings
18:05
4 Two armed KB Swings
4 Cleans Left then Right
4 Snatch Left then Right
4 Clean and Jerk Left then Right
4 KB Swings
18:05
Friday, June 8, 2012
06/07/12 - Sit-Push-Squat and Shorts Sprints
10 Rounds of
10 Situps
10 Pushups
10 Squats
Time 10:10
Then 10 x 20m Hill Sprint
All out efforts, on 10% Grade.
10 Situps
10 Pushups
10 Squats
Time 10:10
Then 10 x 20m Hill Sprint
All out efforts, on 10% Grade.
Wednesday, June 6, 2012
06/06/12 - CNP-RD-PU
7 Rounds for Time
5 - Clean and Press (50# kettlebell)
10 - Ring Dips
15 - Pullups
Time 20:00
5 - Clean and Press (50# kettlebell)
10 - Ring Dips
15 - Pullups
Time 20:00
Tuesday, June 5, 2012
Sunday, June 3, 2012
06/03/12 - Power Complex
Progressive rounds of 75,85,95,105,115,125,135
2-4 minutes rest between rounds.
1 Rounds is:
5 - Dead lift
5 - Hang Power Clean
5 - Push Press
5 - Squats
Do not put the bar down
2-4 minutes rest between rounds.
1 Rounds is:
5 - Dead lift
5 - Hang Power Clean
5 - Push Press
5 - Squats
Do not put the bar down
Saturday, June 2, 2012
06/02/12 - Run-Pull-Run-Push
10 Rounds for time
50m hill down and up
10 pullups
50m hill down and up
10 pushups (chest to ground hand lift)
Time: 24:15
50m hill down and up
10 pullups
50m hill down and up
10 pushups (chest to ground hand lift)
Time: 24:15
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