7 Rounds for time: 10 Kettlebell Dead Cleans (5 Right Hand / 5 Left Hand) 1.5/1 pood 10 Kettlebell Swings 1.5 / 1 pood 15 Pushups 15 Weighted Situps 20# 20 Air Squats 20 Double Unders Post time to comments: Coach’s Notes: If you don’t have a double under, do 4 singles for each double. [...]
Archive for February, 2011
Tuesday: 110301
Posted: February 28, 2011 by Todd Katz in WODsTags: Air Squats, Double Unders, Kettlebell Dead Clean, Kettlebell Swing, Pushup, Weighted Situp
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AMRAP 10 5 Thrusters 115/85 10 Pullups Post rounds completed to comments:
Saturday: 110226
Posted: February 25, 2011 by Todd Katz in Uncategorized, WODsTags: Ring Dips, Sumo Deadlift High Pull
5 Rounds for Time: 200 Meter Run 8 Ring Dips 12 SDHP 75/55 Post time to comments:
100 Double Unders 100 Situps 75 Double Unders 75 Situps 50 Double Unders 50 Situps 25 Double Unders 25 Situps Post Time to comments:
For 10 Cycles: As many rounds as possible in 1 minute on, 1 minute rest 2 Power Cleans (body weight) 2 Box Jumps 30/24 Post total number of rounds completed per cycle. Coach’s Notes: 1 cycle lasts exactly 2 minutes…. 1 minute of work followed by 1 minute of rest. 1 round consists of completing [...]
For time: 50 Pushups 50 OHS 45# 50 Pushups 50 OHS 45# Post time to comments:
Front Squat 3-3-3-3-3 Post Load for each round to comments: Compare to: 100730 Coach’s Notes: If you did Monday’s WOD and you’re reading this Monday Night… I highly recommend you take a 7 minute ice bath!
AMRAP 13 10 Pullups 10 Shoulder Rolls 5 Right Side/5 Left Side Coach’s Notes: Good squat depth, and the ability to get yourself into a handstand hold are pre-requisites for doing a shoulder roll. If one has trouble in either of these, subsitute the roll with handstand holds and air squats to a below parallel [...]
“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived [...]
For time: 300 meter farmers walk (see Coach’s Notes on weight) 21 Wall Ball throws (12ft) 20/16# 300 meter farmers walk Coach’s Notes: There is no putting the weight down once you start the walk. If you must put the weight down, there is an immediate 10 burpee penalty. EXCEPTION: If the weight is 50#s [...]
