January, 2013 // Posts published in January, 2013
Thursday, January 31
For time:
- Run, 200 m
- 50 Wall Balls, 20/16 lbs
- Run, 200 m
- 50 Medicine Ball Slams, 20/16 lbs
- Run, 200 m
- 50 Sit-up (medicine ball)s, 20/16 lbs
Wednesday, January 30
As many reps in 8 mins as you can of:
- 25 Push-up (hand release)s
- 25 Push Press, 75/55 lbs
- 25 Air Squats
- 25 Sit-up (medicine ball)s, 20/16 lbs
Tuesday, January 29
3 rounds, 1 min per station, of:
- Wall Ball, 20/16 lbs
- Sumo Deadlift High Pull, 75/55 lbs
- Box Jump, 20 in
- Push Press, 75/55 lbs
- Row (calories)
Monday, January 28
Complete as many rounds as possible in 20 mins of:
- 20 Push-ups
- 20 Ring Dips
- 20 Pull-ups
Friday, January 25
Max Effort
- Find your Push Press 1 Rep Max.
- 5 Ground To Overheads, 135/95 lbs
- Sprint, 200 m
Thursday, January 24
Thomas's Birthday WOD -Â Complete as many rounds as possible in 12 mins of:
- 10 Wall Ball (2 For 1)s, 16/12 lbs
- 10 AbMat Sit-ups
- 6 Handstand Push Ups
Wednesday, January 23
Ryan's B-Day WOD for time:
- 39 Curtis Ps, 75/55 lbs
- (1 Hang Clean + 1 R Leg Lunge + 1 L Leg Lunge + 1 Push Press = Curtis P)
Tuesday, January 22
For time:
- 25 Wall Balls, 20/16 lbs
- Run, 400 m
- 21 Kettlebell Swings, 53/35 lbs
- 12 Pull-ups
- 25 Wall Balls
Monday, January 21
Jason's Birthday WOD
3 rounds for time of:
- Run, 400 m
- 20 Power Cleans, 95/75 lbs
- 10 Burpee (Bar Facing)s
- 13 Box Jumps, 24/20 in
Friday, January 18
Time Trial
- 1 Mile Run
- The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
- Tabata score is the lowest reps performed in any of the intervals.
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