5 Rounds for Reps:
1 minute at each exercise:
1) Overhead Squats 95/65
2) Leg Levers
3) KB Swings 1.5/ 1 pood
Post total number of rounds to comments:
Posts Tagged ‘KB Swings’
Wednesday: 120905
Posted: September 4, 2012 by Todd Katz in Uncategorized, WODsTags: KB Swings, leg levers, Overhead Squats
47
10 Rounds for time
20 Double Unders
10 Pullups
10 KB Swings 1.5/1 pood
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Tuesday: 120207
Posted: February 6, 2012 by Todd Katz in WODsTags: KB Swings, Overhead Walking Lunge, Pullups, Pushups
5 Rounds for time:
50 Foot Overhead Walking Lunge 45/35
5 Pullups
5 KB Swings 2 / 1.5 pood
10 GHD Situps
10 Pushups
Coach’s Notes: Once you begin an exercise, you must complete it unbroken. At any point if you break, immediately do 5 Burpees before proceeding. (only 30 people have registered for the games….let’s get it done!!!)
2 Rounds for time:
1320 meter run
25 Kb Swings 2/1.5 pood
25 180 degree burpees over PVC
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Saturday: 110910
Posted: September 9, 2011 by Todd Katz in WODsTags: KB Swings, Pullups, Pushups, Step Ups
Due to the water leak and uncertainty of floor space I have re-arranged what I was originally planning to program this week. Friday and Saturday workouts were not the original ideas. Saturday was suppose to be our 9/11 Tribute that we did last year. This year’s tribute wod is different but no less difficult.
9/11 Tribute WOD:
AMRAP 30
110 Box Step-Ups (20 inch) (40 – 70#)
then 343 Reps of:
Pullups
Pushups
Step-ups (20 inch) (40 – 70#)
KB Swings – 1.5/1 pood
Start the workout by climbing 110 steps with weight. Then in any order complete (as evenly as possible) 343 reps of the 4 exercises listed above. (85.75 is your quotient). So you can do 3 exercises of 86 and one of 85. If you complete all 343 reps with time remaining begin a 2nd round.
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Coach’s Notes: Amidst the clouds of architectural dust at New York’s World Trade Center, as hundreds ran screaming towards them on Sept. 11, 2001 the first responders only broke stride to mend a wound. As glass shrapnel fell like guillotine blades from offices more than 1,000 feet in the air, New York City police threw themselves into a minefield of chaos.
As the Twin Towers crumbled onto themselves, New York City firemen pushed past bodies on stairwells, forged forward into fire and blackness, and as survivors ran down and away the first responders ran up and into a hellish scene. They were prepared to run 110 stories.
Tabata the following for reps:
KB Swings 1.5/1 pood
Row (calories)
Situps
Box Jumps 32/26
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Saturday: 110625
Posted: June 24, 2011 by Todd Katz in Uncategorized, WODsTags: KB Swings, Power Clean, Pullups, Pushups, WOLF
“Wolf”
AMRAP 20
5 Cycles of Chief @ Body Weight
20 Pullups
20 KB Swings 2/1.5 POOD
20 Slam Balls 25/20
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Coach’s Notes: 1 Cycle of Chief consists of the following Triplet: 3 Power Cleans (body weight), 6 Pushups, 9 Air Squats. Complete 5 cycles before moving on to Pullups.
Personal Notes: I think I summed up my feeling in the “Better Than Yesterday” post. I don’t usually make it a habit to name workouts, however, I did want to put together a WOD that I know I’ll come back to from time to time and will remind me that hard is what gets results both inside and outside of the gym. Our own Wolf proves that time and time again and in creating this workout I dedicate the WOD to Devin’s future success in basic training and Army Ranger school. Kick some ASS TODAY and EVERYDAY!!!!
Thursday: 110526
Posted: May 25, 2011 by Todd Katz in WODsTags: Box Jumps, KB Swings, Nutrition Challenge, Ring Rows, Situps, Slam Balls, Wall Balls
NOTES: Don’t forget Thursday’s class is the Nutrition closeout seminar. Please register as an event. WOD to follow.
Memorial Day: 2 adult classes and 1 kids class is offered… 7:30/8:30 am for the adults and 9:30 for the kids. Register as an event.
Coach’s Notes: For anyone that cherry picked Wednesday’s rowing WOD… you missed out on having a Nationally ranked rower coach you on some great fundamentals. Congratulations to Darby Nelson who was selected All-Met for rowing.
Reminder: Nutrition Seminar Starts at 6:00 PM!!!
Nutrition Baseline Exit WOD
3 Rounds, (1 minute at each exercise) for Reps:
Wall Balls 20/16 (10 foot target)
Box Jumps 30/24
Slam Balls 25/20
Situps
KB Swings 1.5/1 pood
Ring Rows
Overhead Walking Lunges 35/25
Post total number of reps to comments:
Coach’s Notes: Spend one minute at each exercise before rotating to the next exercise. Note your starting location as we will want you to start at the same location at the end of the challenge.
Compare to: 110428
Thursday: 110512
Posted: May 11, 2011 by Todd Katz in UncategorizedTags: Box Jumps, KB Swings, KTE, Pushups, Striking WOD
Fight Gone Strike
3 Rounds for Reps:
1 minute at each station. 1 minute rest at end of round:
KTE
Pushups
KB Swing 1.5/1
Box Jump 20 inches
Strike Combos (heavy bag) 1,2,3,4, elbow strike lead hand, elbow strike rear hand = 1 rep
Post total number of reps and FitDay log to comments:
Thursday: 110428
Posted: April 27, 2011 by Todd Katz in WODsTags: Box Jumps, KB Swings, Ring Rows, Situps, Slam Balls, Wall Balls
Reminder: Nutrition Seminar Starts at 6:00 PM!!!
Nutrition Baseline Entrance WOD
3 Rounds, (1 minute at each exercise) for Reps:
Wall Balls 20/16 (10 foot target)
Box Jumps 30/24
Slam Balls 25/20
Situps
KB Swings 1.5/1 pood
Ring Rows
Overhead Walking Lunges 35/25
Post total number of reps to comments:
Coach’s Notes: Spend one minute at each exercise before rotating to the next exercise. Note your starting location as we will want you to start at the same location at the end of the challenge.
