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May, 2014  // Posts published in May, 2014

30 May WODs | Comments

Friday, May 30

Strength:

  • Bench Press 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. "Karen" For time:
  • 150 Wall Balls, 20/14 lbs

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29 May WODs | Comments

Thursday, May 29

"Helen" 3 rounds for time of:

  • Run, 400 m
  • 21 Kettlebell Swings, 1.5/1 pood
  • 12 Pull-ups
Strength:
  • OH Squat 5-5-5-5-5

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28 May WODs | Comments

Wednesday, May 28

"Wittman" 7 rounds for time of:

  • 15 Kettlebell Swings, 1.5/1 pood
  • 15 Power Cleans, 95/65 lbs
  • 15 Box Jumps, 24/20 in

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27 May WODs | Comments

Tuesday, May 27

Strength:

  • Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets. "Randy" For time:
  • 75 Power Snatches, 75/55 lbs
Cash Out:
  • "Tabata" - AbMat Sit-ups : 8 x 20 secs / 10 secs
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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23 May WODs | Comments

Friday, May 23

3 rounds for time of:

  • Run, 200 m
  • 4 Wall Walks
  • Box Jump, 1 min
  • Jump Rope (Singles), 1 min

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22 May WODs | Comments

Thursday, May 22

For time:

  • 15 Thrusters, 135/95 lbs
  • Run, 200 m
  • 20 Thrusters, 95/65 lbs
  • Run, 400 m
  • 15 Thrusters, 65/45 lbs
  • Run, 800 m

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22 May WODs | Comments

Wednesday, May 21

Strength:

  • Push Press 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. "Jack" Complete as many rounds as possible in 20 mins of:
  • 10 Push Press, 115/85 lbs
  • 10 Kettlebell Swings, 1.5/1 pood
  • 10 Box Jumps, 24/20 in

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20 May WODs | Comments

Tuesday, May 20

Strength:

  • Record your best Power Clean 1 Rep Max lift.
  WOD: Tabata
  • 16 Rounds - 2 movements (Athlete's Choice)
Total Rep count

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19 May WODs | Comments

Monday, May 19

7 rounds for time of:

  • 5 Handstand Push-ups
  • 10 Deadlifts, 185/135 lbs
  • 10 Pull-ups
  • 20 Double Unders

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16 May WODs | Comments

Friday, May 16

For time:

  • Run, 400 m
  • 21 Kettlebell Swings, 53/35 lbs
  • Row, 500 m
  • 21 Kettlebell Swings, 53/35 lbs
  • Run, 400 m
  • 21 Kettlebell Swings, 53/35 lbs
Death By Kettlebell Swing With a continuously running clock perform:
  • 2 Kettlebell Swings, 24 kg in the first 1 min,
  • 4 Kettlebell Swings, 24 kg in the second 1 min
  • 6 Kettlebell Swings, 24 kg in the third 1 min

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