05/27/09 by Jonathan | Blog, WOD | No Comments »
“Nancy”
3 RFT
95# OHS
400m Run
05/22/09 by Jonathan | Blog, WOD | No Comments »
30 .5 Bodyweight Squat
400m Run
15 .5 Bodyweight Press
3 Rounds
05/21/09 by Jonathan | Blog, WOD | No Comments »
3 RFT:
20 Wall ball, 20/16
20 Box Jump, 20″
20 SDHP, 75/55
20 Push press, 75/55
20 Calorie row.
05/19/09 by Jonathan | Blog, WOD | No Comments »
500m Row, max effort
rest
Wall Ball, max reps (no stopping, 2 reps below 10′=stop)
rest
Wall Ball, max height
rest
Push Up, max reps (no pause, no body pike)
rest
Tabata Squat, record max and min reps.
05/18/09 by Jonathan | Blog, WOD | No Comments »
5 RFT:
5 Thruster 135/95
15 Ring PSU
200m Dash
05/17/09 by Jonathan | Blog, WOD | No Comments »
DB COMPLEX
Grab your DB’s, and do:
PSU,
Clean,
Thruster,
Front Squat,
PSU,
repeat x15.
After do 200m of lunges, then 3 laps of trail run/hill sprint
05/16/09 by Jonathan | Blog, WOD | No Comments »
24/18/12
One arm DB snatch (alternating) 45/30#
Wall Ball
PLU
05/16/09 by Jonathan | Blog, WOD | No Comments »
Push Jerk 10-7-5-3-1
AMR in 7′ of:
5 Box Jump 24″/20″
5 Burpee
then, max PLU.
05/14/09 by Jonathan | Blog, WOD | No Comments »
3 RFT
Swing x30 55/35#
Jump Rope x100
Squat x50
Row x300
05/13/09 by Jonathan | Blog, WOD | No Comments »
Jumping PLU x30
Thruster x30, 45/35#
Run 400m
Wall Ball x30
Ring PSU x15
Row 500m
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