Kadar's Playground
Thursday, August 29, 2013
WOD 8/29/13
Strength:
Front Squat
5 - 5 - 5 - 5
WOD:
5 Rounds for Time:
15 Front Squats (40% of top weight from above)
15 Push-Ups
Q demos a slick deep squat
Tuesday, August 27, 2013
WOD 8/27/13
WOD: Wall
3 rounds for time:
4 wall climbs
8 burpee box jumps (24)
16 KB swings (70)
48 double unders
Thursday, August 22, 2013
WOD 8/22/13
WOD: EMOM Nausea
EMOM
For total rounds:
3 KB Swings (70/50)
3 Burpees
Tuesday, August 20, 2013
WOD 8/20/13
WOD: Partner "Girls"
Complete all as partners:
Diane:
21...15...9
Hand Stand Pushups (Rx/95)
Deadlift (135)
Grace:
30 Clean and Jerks (95)
Helen:
3 Rounds-
400m Run (done together)
21 KB Swings (50)
12 Pull-ups
Karen:
150 Wallballs (20)
Thursday, August 15, 2013
WOD 8/15/13
WOD: No Time AMRAP
10 minute AMRAP
3 front squats (75)
3 overhead press (75)
3 thrusters (75)
9 burpees
Tuesday, August 13, 2013
WOD 6/13/13
WOD: Dysfunctional Doubles
100 double unders
50 sit-ups
80 double unders
40 push-ups
60 double unders
30 pull-ups
40 double unders
20 KB swings (50)
20 double unders
10 KB snatches, 5 each arm (50)
Thursday, August 8, 2013
WOD 8/10/13
WOD: Willepalooza
Partner Workout:
400m one are farmer carry (partner)
25 burpee pull-up
50 KB swings (50/15)
75 box jump (24/20)
100 double unders
800m run (partner)
100 situps
75 lunges
50 pushups
25 knee to elbow
400m uphill tree drag (partner)
Tuesday, August 6, 2013
WOD 8/8/13
WOD: 8-8-13 EMOM
EMOM 18 minutes:
Rotate stations each minute:
1.
8 Spider Pushups
8 KB Swings (50)
2.
10 Pullups
3.
13 Wall balls (20)
8 minute rest, then:
2 Rounds:
50m overhead lunge walk (45)
50m burpee broad jump
100m run
WOD 8/6/13
WOD: Carse
21-18-15-12-9-6-3
Squat Clean (95)
Double Unders
Deadlift (185)
Box Jump (24")
50m bear crawl at the start of each round
Thursday, August 1, 2013
WOD 8/1/13
WOD: Slippery Chipper
800m Run
25 Lungewalk (steps)
50 Pushups
50 Double Unders
25 Knee to Elbow
800m Run
50 Box Jump (24)
25 OH Deep Squat (65lbs)
25 Pull-Ups
50 Sit-Ups
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