A) Take 20 Minutes and work up to a heavy triple Front Squat B) AMRAP 12 400 Meter run 15 Med Ball Squat Cleans 20/16 Post loads and total number of rounds to comments:
Posts Tagged ‘Run’
A) 2K Row B) 1600 Meter Run Post times for each to comments: Compare 2K Row to: 120217 Coach’s Notes: Make sure you take full recovery between each exercise.
A) 15 Minutes work up to a heavy 5 Rep Deadlift B) AMRAP 12 200 Meter Run 10 Deadlifts 135# 20 Air Squats Post load and total number of rounds to comments:
“Helen” 3 Rounds for time: 400 meter run 21 KB swings 1.5/1 pood 12 pullups Post time to comments: Compare to: 111114
Snatch (20 minutes work up to a heavy single) AMRAP 12 200 meter run 5 Snatches @ 75% of your best lift. Post load and total number of rounds to comments: Coach’s Notes: All Snatches today are SQUAT Snatches, unless you’ve spoken with a coach regarding the maturity of your squat or shoulder flexibility.
Friday: 120316
Posted: March 15, 2012 by Todd Katz in WODsTags: Athletes Choice, Kettlebell Dead Clean, Run, Skill Work
Athlete’s Choice: (If you’re having trouble with Double Unders or Muscle Ups you can work those skills). Friday WOD: 3 Rounds for time: 440 Meter Run 20 Kettle Bell Cleans: 10 R; 10 L 1.5/1 pood Post time to comments:
Friday: 120309
Posted: March 8, 2012 by Todd Katz in WODsTags: Ring Rows, Rope Ascent, Run, Wall Balls
For Time: 880 Meter Run 2 Rope Ascents 15 Ft. 25 Ring Rows 25 Wall Balls 20/16 2 Rope Ascents 15 ft. 880 Meter Run Post time to comments: Coach’s Notes: For anyone struggling with Toes 2 Bars, watch the video by Speal. Great little instructional. Come in on Friday to practice if you can.
5 Rounds for time: 200 meter run 12 Kettle Bell Swings 1.5/1 pood 9 Pullups Post time to comments:
Athlete’s Choice: 1) Snatch Practice 2) Skill Work: Pick 2 skills and dedicate the hour to those skills. 3) WOD 4 Rounds: 400 Meter Run 50 Air Squats Post time to comments: Compare to: 110511
Wednesday: 120229
Posted: February 28, 2012 by Todd Katz in WODsTags: Ring Dips, Rope Climb, Run, Wall Balls
5 Rounds for time: 1 Rope ascent 15 ft. 5 Ring Dips 10 Box Jumps 20 inch (Compeition Style. see video) 15 Wall Ball Shots 25/20+ Post total number of rounds completed to comments:
