Monday
WOD Clean and Jerk 5-3-3-3-2-2-1 Endurance WOD Off …
Monthly Archives: February 2011
Saturday
Team WOD…
Friday
WOD 3 Rounds 250m Row 21 Kb Swings 15 Box Jumps Endurance WOD Swim: 3 x 300m without deviating more then 5 seconds from best 300. recover 1 min between intervals Bike: SC: 3 x 4 miles without deviating more than 45sec from best 4 mile, recover 1 min LC: 3 x 6 miles without ...…
Thursday
WOD AMRAP in 15 Minutes 6 Pullups 6 Thrusters 95/65 Endurance WOD Choose ONE of the Following Sports: Swim, Bike, Run, C2 5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done. All out maximal efforts!…
Wednesday
WOD Five rounds of: 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squats Increase the load each round. Rest as necessary between rounds. Endurance WOD Off…
Tuesday
WOD 5 Rounds 3 Clean and Jerk 135/95 1 Round of Cindy (5 pullups,10 pushups, 15 squats) Finish with 3X10 Ring dips. Endurance WOD Chose ONE of The Following Sports: All sports do: 30:60 x 10 rounds, 30 seconds on 60 seconds off, all out efforts! Swim: Use pool or open water Bike: Use an ...…
Monday
WOD Front Squat 10X2, 1 Min rest between sets, 70% 1RM 3X10 on the Reverse Hyper Endurance WOD Swim: SC: 400m , LC: 600m , U: 800m Bike: SC: 10 mile , LC: 18 mile , U: 25 mile Run: SC: 1.5 mile , LC: 5miles , U: 10miles C2: SC: 2k , LC: 5k ...…