If you were planning on attending the noon class on Monday, please plan for a different class or send me an email for a travel WOD. Todd
Archive for July, 2011
Friday: 110722
Posted: July 21, 2011 by Todd Katz in Uncategorized, WODsTags: Double Unders, Pushups, Situps
2 minutes MAX Number Pushups 2 minutes MAX Number Situps 2 minutes MAX Number Double Unders REST EXACTLY 60 seconds 1 minute Max Number Pushups 1 minute Max Number Situps 1 minute Max Number Double Unders REST Exactly 60 seconds :30 seconds Max Number Pushups :30 seconds Max Number Situps :30 seconds Max Number Double [...]
Thursday: 110721
Posted: July 20, 2011 by Todd Katz in WODsTags: Box Jumps, Heavy Bag, SDHP, Striking WOD
5 Rounds for reps: 1 minute heavy bag (1,2 / 1,2,3) combination 1 minute SDHP w/ KB 2/1.5 1 minute Box Jumps 24/20 1 minute Rest Post total reps to comments: For the strike to the bag, throw both combinations for one rep. Take a step between reps. No step is required between combinations. Coach’s [...]
As many rounds as possible in 12 minutes: 15 Deadlifts 135# 15 Situps Post total rounds to comments: Compare to: 110520 Coach’s Notes: You must have a 225 1rm deadlift or higher to do this workout at the prescribed weight. You can scale the weight down but not up. So if you have an 800# [...]
Overhead Squat 3-3-3-3-3 Post load for each round to comments: Compare to: 101012
“Grace” For time: 30 Clean and Jerks 135/95 Post time to comments: Compare to: 101025
As many rounds in 20 minutes of: 3 strict, deadhang pullups 6 strict shoulder presses, 95/65 9 back squats, 95/65 If you can’t do a strict, deadhang pullup please use an appropriate assist band. Do NOT do kipping pullups. Let’s be very conscious of keeping the knees locked on the presses. If you ABSOLUTELY GET [...]
Friday: 110715
Posted: July 14, 2011 by Todd Katz in WODsTags: Hollow Rocks, Kettlebell Swings, Slam Balls
6 Rounds for reps: 1 minute Slam Balls 25/20 1 minute Hollow Rocks 1 minute Kettle Bell Swings 1.5/1 Post total number of reps to comments:
Thursday: 110714
Posted: July 13, 2011 by Todd Katz in Uncategorized, WODsTags: Burpees, Overhead Walking Lunge
Double Alternating Tabata Burpees Overhead Walking Lunges 45/25# Post total number of reps to comments: Coach’s Notes: Alternate between exercises of 20 seconds on, 10 seconds rest. 16 rounds total… 8 each. So for example, 20 seconds, burpees, 10 seconds, rest 20 seconds lunges, 10 seconds rest, then back to burpees. For the Burpee, jump [...]
Power Clean 5-5-3-3-3-1-1-1 Post load for each round to comments: Compare your one rep max to 100723
