Skill/Strength:
Sagittal Plane Movements
WOD:
15 min. EMOM
2 Turkish Get Ups(1L+1R) m:53lb f:35lb
Then for the remainder of the minute complete as
many Jump and Reach as possible.
When the 15 min is over complete 15 Wall Climbs
Score will be total time minus 1 sec. for every Jump and Reach
For the Jump and Reach hang a plate 18 in. above your tippy toe reach
Jimmy 19:28 Rx
Mo 17:52 12″/26#
Keith 17:10 10″/35#
Mindy 16:09 12″/26#
Elizabeth 17:35 6″/17#
Iantha 17:51 6″/10#
Maureen 16:50 6″/10#
Stacey 17:10 6″/17#
Pete 17:59 Rx
Matt 18:27 35#
Kev 16:15 16″/35#
Ade 18:12 6″/NW
Tommy 16:13 12″
Tokyo 17:29 12″
Steve S 17:03 Rx
Toph 17:28 35#
Julie 17:15 10″/20#
Mark K 16:31 6″/26#
Gina 12:38 4″/10#
Rosie 18:00 4″/10#
Kathy 14:30 6″/10#
Gary 20:40 10″/35#
Kate 17:33 12″/26#
Harold 17:15 10″/10#
Maria 17:25 12″/26#
Mike C 18:30 10″/NW
Debbie 15:02 6″/15#
Madison 16:00 6″/NW
T Man 18:09 Rx
Rich 18:26 14″
Brooke 19:18 10″/26#
Bridgette 18:15 10″/26#
Tom S 17:01 12″/35#
Will 19:15 12″/35#
Tara 15:10 6″/NW
Joe P 20:30 12″/35#
Skill/Strength:
Kettlebell Snatch, Clean and Jerk
WOD:
’08 Games WOD
5 Rounds For Time:
5 Deadlift m:275lbs f:185lbs
10 Burpees
Skill/Strength
L-Sit, Plank Hold, Squat Hold, Handstand Hold
WOD:
In 20 min. complete
200 Double Unders
Then Immediately
AMRAP
10 Thruster+ Push Press m:95lb f:65lb
10 Toes to Bar
For Thruster + Push Press:
Do 1 Thruster and 1 Push Press to
complete 1 rep
Skill/Strength:
Shoulder Press
2x2x2x2
WOD:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
Skill/Strength:
Front Lever
WOD:
For Time
100 Front Squats m:135lb f:95lb or 100 Overhead Squats m:95lb f:65lb
If the bar hits the floor you must buy it back with 5 pull ups and 5 push ups
Saturday Morning Partner/Team WOD!!!
Skill/Strength:
Burgener warm up, Snatch Balance, Snatch
WOD:
For Time
20 min. AMRAP
1 rep Deadlift(Bodyweight)
1 rep Push Up(Hands on Bar)
Hands cannot leave bar
between Deadlift and Push Up
Skill/Strength:
Back Squat
5x5x5x5
WOD:
For Time
12-10-8-6-4-2 reps of Hang Power Cleans m:135lb f:95lb
alternated with
2-4-6-8-10-12 reps of Burpees
Jimmy 6:24 (Rx)
Keith 7:27 (Rx)
Kate 8:10 (85)
Steve M 5:58 (Rx)
Joe T 7:38 (Rx)
Gary 8:54 (115)
Rich 7:42 (Rx)
Maria 7:47 (85)
Kathy 9:05 (45)
Julie 9:19 (65)
Taryn 9:31 (35)
Rosie 11:34 (35)
Lauren 8:29 (35)
Tash 6:21 (65)
Pete 7:19 (115)
Pat 7:19 (95)
Will 8:30 (95)
Kev 10:43 (Rx)
Janet 12:39 (45)
Tommy 3:43 (95)
Tokyo 5:30 (Rx)
Joe L 11:05 (Rx)
Elizabeth 10:20 (65)
Deanna 4:48 (45)
Robby 6:06 (95)
Brimole 7:57 (85)
Tom H 5:25 (Rx)
Skill/Strength:
As many rounds as possible in 10 minutes of
20 Double Unders or 60 Singles unbroken
WOD:
Six rounds for time of:
:30 seconds of wallballs m:20lb-10′ f:14lb-9′
Transition to station 2 by lunging
:30 seconds of kettlebell swings f:35lb m:53lb
Transition to station 3 by bear crawl
:30 seconds of box jumps 20″
Transition to station 4 by lunging
:30 seconds of hollow rocks
Transition to station 1 by bear crawl
With fours stations 20 meters apart ,you have :30 seconds to get to your next station via the transition method (bear crawls or lunging), and remaining time is rest. Your score is one total running count of reps.
Recent Comments