Archive for the ‘WODs’ Category
Hang power clean, then row · 25 April 2011
Hang Power Clean 5×3 Rest, then… 4 x 250m row. Rest as required.
Ride · 24 April 2011
Get out on the bike find a hill and do 8 x 400m repeats. Rest as required between efforts.
Rest day · 23 April 2011
Mobility: Focus on what you need to release Skill: Hang Squat clean
Back squats and burpees · 22 April 2011
Back Squat 3×5 Rest 5 minutes. 100 burpees (for time)
Fight Gone Bad! · 21 April 2011
“Fight Gone Bad!” Three rounds of: Wall-ball, 9kg/7kg, 10/8 ft target (Reps) Sumo deadlift high-pull, 35/20kg(Reps) Box Jump, 20/18″ box (Reps) Push-press, 35/20kg (Reps) Row (Calories)
Clean and jerk, and “Annie” · 20 April 2011
Clean and Jerk All levels work to 1 RM Level 0 – 5, 4, 3, 2, 1, 1, 1 Level 1+ – 1, 1, 1, 1, 1, 1, 1 “Annie” 50, 40 , 30 ,20 , 10: Double Unders Situps
Rest day · 19 April 2011
Mobility: Trigger point work Skill: Split Jerk Work: Catch up on a WOD you missed
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