WOD
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Category: WOD
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Tuesday 12/03/13

Work: Front Squat 1×5 at 65%, 1×5 at 75%, 1×5 at  85% Finish with 2×10 one legged deadlifts with 1 Kb   WOD: Tabata’s: 1) Hold seated tuck or perform hollow body rocks 2) Rower or Airdyne 95% effort 3) Flutter kicks – do not allow feet to touch the ground during :20   Cool […]

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Monday 12/02/13

Work: 20-30 min Power Clean 1×10, 1×8, 1×6, 1×4, 1×2+ *Establish a theoretical max for the clean WOD: “Eva’s lil Sister” (15:00 time cap) 3 rounds for time: Row 800m  or Airdyne for 2:00 30 Kettlebell swings (53/35#) 20 Pull-ups Cool Down: Couch Stretch or deep lunge 2x each leg 1:00 each side, 4:00min total

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Category: WOD
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“Filthy Fifty” 11/27/13

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 Double unders   *Scale by performing the “Dirty Thirty or Terrible Twenty”  

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Category: WOD
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Tuesday 11/26/13

3 sets of 5:00/5:00 Intervals, alternate each 5min between the rower. Side a) is sub-maximal effort – 75-85%. Side b) is active recovery.   Round 1 a)Row 1000m b) Complete 50+ Ground to Overheads with DB, KB or Barbell   Round 2 a) Row 1000m b) Practice Sledgehammer   Round 3 a) Row 1000m c) […]

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