100x Push-ups
40x Sit-ups
30x Box jumps
20x Push-ups
10x L pull-ups
100x Burpees
WOD
July 31st, 2010
Saturday 100731
Saturday 100731
1 round for time of:
July 30th, 2010
Friday 100730
Friday 100730
7000lb Elephant
For time:
Men – 52x Clean to overhead press (135#)
Women – 59x Clean to overhead press (85#)
Skill Work:
Intervals
Run 3×1200m
Rest 2 minutes between intervals
July 29th, 2010
Thursday 100729
Thursday 100729
5 rounds, 50-40-30-20-10x reps of:
Pull-ups
Squat-jumps
Skill Work:
For max rounds
Rest 1 minute between rounds, add 20#m/10#f per round, continue until failure
2x Front squat (starting weight is 75#m/45#f)
July 28th, 2010
Wednesday 100728
Wednesday 100728
3 rounds
50x Squats
20x Ring push-ups
12x Pull-ups
6x Burpees
Skill Work:
1 RM Deadlift
July 27th, 2010
Tuesday 100727
Tuesday 100727
AMRAP 20 minutes:
How to eat.
15x Thrusters (95#/65#)
Run 400 meters
Skill Work:
Woody Band Drills
July 26th, 2010
Monday 100726
Monday 100726
“Grace”
30 reps for time of:
135 lb./95 lb. Clean & Jerk
Skill Work:
10 rounds
Sprint 100m
10x Burpees
July 24th, 2010
Saturday 100724
Saturday 100724
“300 Challenge”
Compare to Saturday, February 27th, 2010
This program is completed for time. A good time is under 20 minutes. Weight load for men is 135 lbs and 95 lbs for women on a Barbell for Deadlifts and Floor Wipers. Clean and Presses are done with 40 lb Dumbbells for men and 15 lbs for women.
25x Pull-ups
50x Deadlifts (135#/95#)
50x Push-ups
50x Box Jumps
50x Floor wipers
50x Single arm DB Clean & Press (40#/15#)
25x Pull-ups
Skill Work:
Run 1 mile then Row 1 mile
Concept:
Development of aerobic and anaerobic endurance through intense work, with no rest!! Complete the benchmark workout that made the “300” actors. Repetitions equal 300. Complete this for time, maintaining good technique. Instruction will be given prior to workout. A good time to shoot for is under 20 minutes. The BONUS can be performed after a decent rest. Complete every stage of repetitions before moving onto the next movement.
Tips:
Have plenty of water!!
Pre-stage all stations so you can work more efficiently. Clean and Presses are performed with one hand at a time with a KB or DB.
July 23rd, 2010
Friday 100723
Friday 100723
1 Round for time of:
Bar may not be set down, rest load on thighs or in hip crease
100x Hang power clean (115#/75#)
Post times to comments.
Skill Work:
Max reps in 12 minutes
2 x Handstand push-ups
10 x Leg raises
July 22nd, 2010
Thursday 100722
Thursday 100722
Chrissy
6 rounds
Burpee tuck-jumps 30-25-20-15-10-5x reps
KB swings (50#/35#) 20-25-30-35-40-45x reps
Skill Work:
Wall Squats
