6-1-10 Workout:
May 31st, 2010
Dynamic Warm Up BB Snatch Complex: 3x @ bar/65#/85# BB Squat Snatch: 5×3 Three rounds for time: Run 400 meters 21 55# KB swings 12 Pull-ups
5-20-2010 Workout:
May 19th, 2010
TRACK WOD Lap Jog Dynamic Warm Up Tandem Wheel Barrel Crawl/Sprint Person1-50yd Wheel Barrel Crawl/Person2-50yd Wheel Barrel Crawl(100yds total) 100 yd Sprint return All 4 team members complete Then: 2 People 100yd walking lunge 25x Burpees 100yd Sprint return All 4 team members complete Then: 2x400m Run (2people) Other 2 rest First team to complete [...]
5-18-2010 Workout:
May 17th, 2010
Dynamic Warm Up BB Snatch Work — Work up to Heavy 3 reps For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 [...]
5-17-2010 Workout:
May 16th, 2010
Dynamic Warm Up 3x 10x Plyo Push Ups 10x Wall Slides OH Press 1-1-1-1 Push Press 3-3-3-3 Push Jerk 5-5-5-5 4 Rounds: 5x Tire Flip 100yd Sprint 10x Burpees
5-14-2010 Workout:
May 13th, 2010
Dynamic Warm Up BB OH Walking Lunges 2x 20 yds @ Barbell 2x 20 yds @ 75# 1x 20 yds @ 95# Front Squat: 10 reps @ 95# 2×5 @ 135# 4x 3x Front Squat @ 155# & 60# Chain 5x Box Jump @ 30″ 40yds Burpee Broad Jumps :30 Wall Sits 30yds Burpee Broad Jumps [...]
5-13-2010 Workout:
May 12th, 2010
Dynamic Warm Up 3x 15x BW Squats 10x Chest to Bar Pull Ups Five rounds for time of: 5 Muscle-ups 135 pound Power clean, 10 reps Run 250 meters
5-11-2010 Workout:
May 10th, 2010
Dynamic Warm Up BB Clean Work 10-9-8-7-6-5-4-3-2-1 Reps: Bench Press 115#BB OH Squats Pull Ups Box Jumps 225# Deadlift
5-10-2010 Workout:
May 9th, 2010
Dynamic Warm Up Five rounds of: 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squats Increase weight each round 4 rounds for time: 15x KTE’s 15x Ring Push Ups 15xPull Ups 15x GHD Sit Ups
