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February, 2015  // Posts published in February, 2015

10 Feb WODs | Comments

Tuesday, February 10

Sara's Birthday WOD For time:

  • 2015-02-10 09.42.34-128 Box Jumps, 24/20 in
  • 28 Jumping Pull-ups
  • 28 Kettlebell Swings, 70/53 lbs
  • 28 Walking Lunges
  • 28 AbMat Sit-ups
  • 28 Push Press, 95/65 lbs
  • 28 Supermen
  • 28 Wall Balls, 20/16 lbs
  • 28 Burpees
  • 28 Double Unders

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09 Feb WODs | Comments

Monday, February 9

photo 1-26SWOD:

  • Hang Power Snatch 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. "Randy" For time:
  • 75 Power Snatches, 75/55 lbs

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06 Feb WODs | Comments

Friday, February 6

2015-02-06 10.02.00SWOD:

  • Back Squat 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. WOD:
  • Tabata Push Press, 75/55 lbs
  • Tabata Walking Lunge
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
  • Tabata Sit Up
  • Tabata V Up Situp
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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05 Feb WODs | Comments

Thursday, February 5

photo-156SWOD:

  • Push Press 3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. 3 rounds for time of:
  • Run, 400 m
  • 15 Snatches, 75/55 lbs
  • 9 Handstand Push-ups

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04 Feb WODs | Comments

Wednesday, February 4

IMG_9659SWOD:

  • Deadlift 5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets. For time:
  • 10 Deadlifts, 135/95 lbs
  • 20 Wall Balls, 20/16 lbs
  • 10 Hang Power Cleans, 135/95 lbs
  • 20 Kettlebell Swings, 53/35 lbs
  • 10 Front Squats, 135/95 lbs
  • 20 Box Jumps, 24/20 in
  • 10 Push Press, 135/95 lbs
  • 20 Pull-ups
  • 10 Back Squats, 135/95 lbs
  • 20 Burpees

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03 Feb WODs | Comments

Tuesday, February 3

photo-179SWOD: Every 1 min for 5 mins do:

  • 1 Shoulder Press, pick load
  • 1 Push Press, pick load
  • 1 Push Jerk, pick load
Pick the load. Make it heavy. Adjust if necessary as the clock runs. Post total weight lifted   10 rounds for time of:
  • 10 Thrusters, 95 lbs
  • 10 Push Up (Rings)s
Post total time.

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02 Feb WODs | Comments

Monday, February 2

unnamed-27SWOD:

  • Squat Clean 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets. 3 rounds for time of:
  • Run, 400 m
  • 21 Power Cleans, 115 lbs

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