21/10/11
Fri ,21/10/2011Workout Of the Day
Skill of The Week – Handstand Holds/Walks Strength - Back Squat 1-1-1-1-1 21-15-9 Power Clean @ 135#/95# T2B Hand Release Push-up
Archive for October, 2011
20/10/11
Thu ,20/10/2011Workout Of the Day
Skill of The Week – Handstand Holds/Walks Strength - Bench 1-1-1-1-1 For Time 3k Row
19/10/11
Wed ,19/10/2011Workout Of the Day
Skill of The Week – Handstand Holds/Walks
4 Rounds For Time
7 Thrusters @ 135#/95#
20m Bear Crawl
10 C2B Pull-ups
18/10/11
Tue ,18/10/2011Workout Of the Day
Skill of The Week – Handstand Holds/Walks Strength - Deadlift 1-1-1-1-1
For Time
3 MU
20 DU
6 MU
40 DU
9 MU
60 DU
17/10/11
Mon ,17/10/2011Workout Of the Day
Skill of The Week – Handstand Holds/Walks Strength - Press 1-1-1-1-1
15min AMRAP
PLANK CLOCK
begin in the top of the push up position
with your feet remaining in one spot as a pivot
shuffle hand to hand until you complete a full circle
a half circle at a time must be completed in order
to count towards your score
score is total number of half circles complete
16/10/11
Sun ,16/10/2011Workout Of the Day
Skill of The Week – Double Unders 25 for time15min AMRAP
5 snatch @ 95#/65#
10 KB push press @ 16kg/8kg
20 DU
15/10/11
Sat ,15/10/2011Workout Of the Day
Skill of The Week – Double Unders 25 for time5 Rounds For Time
2 15' rope ascents
20 sit-ups
5 DL @ 345#/240#
14/10/11
Fri ,14/10/2011Workout Of the Day
Skill of The Week – Double Unders 25 for time Strength - Back Squat 5 @ 75%, 3 @85%, max @ 95%
OHS
1-1-1-1-1-1
TOMORROWS WOD HAS ROPE CLIMBS
BRING HIGH SOCKS OR PANTS ! !
13/10/11
Thu ,13/10/2011 Workout Of the Day
Skill of The Week – Double Unders 25 for time
Strength - Bench Press 5 @ 75%, 3 @85%, max @ 95%
10 Min AMRAP
10 Wall Ball 20/14
10 Toe to Bar
10 Box Jump
12/10/11
Wed ,12/10/2011Workout Of the Day
Skill of The Week – Double Unders 25 for time
This is depth. top of shoulder is below the elbow
For Time
21-18-15
KB Swing @ 32kg/24kg
Ring Dips