WOD 4/2/13

Warmup

Skill: Power Snatch

WOD: Repeat WOD
21...15...9
Power Snatch
Pushups
Situps
Pullups

Bonus:
Max Pushups
Max Plank

WOD 3/28/13

WOD Santora

Perform each movement for 1 minute:

3 rounds:

Squat cleans

20 foot shuttle sprint (forward backward sprint)

Deadlifts

Burpees

Jerks

Rest

WOD 3/26/13

WOD: Bradley

10 rounds for time:

100 meter sprint,

10 pullups,

100 meter sprint,

10 burpees

30 second rest

WOD 3/22/13

After a week off in bed we resumed as a family affair taking on my dad's Ironman workout!

Workout included:

5 minute jumprope

dynamic warmup

Max sets:

lunges

pullups

single leg deadlift

plank

tall kneel chops

side plank

bridges

flutterkick progressions

superman

weighted swings/arm drives

toyed with bear crawl

*family plankoff

WOD 3/14/13

Todays WOD:

"No Forearms for Golf"

3 Rounds

10 Hang Cleans (95#)

24 Wall Balls

12 Toes to Bar

Auxiliary:

3 minute, Hollow Rocking

WOD 3/12/13

Todays WOD,

Cash in:

Insanity warmup

for time:

"Stealth Oreo"

50 Jumping Jacks

50 Pushups

50 Situps

50 Mountain Climbers (each foot)

50 Squats

50 Jumping Jacks

Cash out:

2 sets of max eccentric pullups (5 second hold top and middle)

2 sets of plyometric skaters with 20 lb med ball

2 sets of 10 single leg deadlifts 30#/15#

Max Plank

WOD 3/10/13

WOD 3/10/13

"The Hoog"

4 Rounds, for time:

50 Squats

50 Lunges

Run, 400 m

 

 

Time:

MW - 18:56

WOD 3/7/13

WOD 3/7/13

Helen
3 Rounds, for time:
Run, 400m
21 Kettlebell swings
12 Pull-ups

Then...
Run 800

Additional Workout:
Frog Jumps - 4 x 30 feet
Partner Medball Toss - 10 each side
OH Medball Toss - 2 x 5
Farmers Carry - 45# x 100 yards
OH Carry - 45# x 100 yards
Bear Crawl - 2 x 50 yards

WOD 3/5/13

WOD 3/5/13

Split Deck of Cards

1st Half:

Hearts: Pushups
Clubs: ODS
Diamonds: 1/2 Turkish Getup (to bridge)
Spades: Inchworm
Joker: 45 Second Handstand

2nd Half:

Hearts: Downward Dog Shoulder Press
Clubs: Lungewalk
Diamonds: Plank Bird Dog
Spades: TRX Row
Joker: 100 Yard Bear Crawl