Partner WOD - AMRAP 20
10 x Sumo Deadlift High Pull (95/65) - Person A
20 x Bar facing burpees - Person A
Rope climb (15') & 1.5 lap (200 meters) on track and return to '62 room - Person B
Then switch roles.
Note: Person A completes the assigned reps and then rests until Person B returns.
Note2: If Person B returns before Person A is done, then Person B rests until Person A completes.
Post time and partner's name to comments.
Tuesday, 11 October
5 Rounds for Time:
10 x Front Squat (increase load by 10 lbs. each round)
1 x Comm's Loop (approx. 500 meters)
Post time and load to comments.
10 x Front Squat (increase load by 10 lbs. each round)
1 x Comm's Loop (approx. 500 meters)
Post time and load to comments.
Monday - 10 October
Happy Columbus Day - here is an 'anywhere WOD' so you have no excuse to skip out today!
200 push-ups for time
whenever you have to take a break, knock out 10 air squats
Post time to comments.
200 push-ups for time
whenever you have to take a break, knock out 10 air squats
Post time to comments.
Saturday and Sunday, 8 & 9 October
Rest and relax - enjoy your Columbus Day weekend. Good luck to all those running the Army Ten Miler this weekend!
I will post an 'anywhere WOD' for Monday - this means no excuses for skipping out!
Check out this video for all the excuses I've heard for folks who skip WODs - http://www.youtube.com/watch?v=mEHQ9tzJpYA&feature=player_embedded&noredirect=1
No excuses! See you next week!!!!!!!
I will post an 'anywhere WOD' for Monday - this means no excuses for skipping out!
Check out this video for all the excuses I've heard for folks who skip WODs - http://www.youtube.com/watch?v=mEHQ9tzJpYA&feature=player_embedded&noredirect=1
No excuses! See you next week!!!!!!!
Friday, 7 October
If you tried out for the Black and Blue team yesterday, then you can do yesterday's WOD (Annie - 50-40-30-20-10 of double-unders and sit-ups).
If you didn't try out, then here is the WOD:
Partner Linda (AKA - "3 bars of death")
Pair up with someone of near equal strength.
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (1 1/2 x body weight)
Bench (body weight)
Clean (3/4 body weight) - cleans = squat cleans (hips below parallel)
Alternate rounds with a partner - Person A does 10 (Person B rests & spots), then Person B does 9 (Person A rests & spots), etc.
NOTE: Scale weight as needed & use your partner to spot on the bench press.
Post time and partner's name to comments.
If you didn't try out, then here is the WOD:
Partner Linda (AKA - "3 bars of death")
Pair up with someone of near equal strength.
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (1 1/2 x body weight)
Bench (body weight)
Clean (3/4 body weight) - cleans = squat cleans (hips below parallel)
Alternate rounds with a partner - Person A does 10 (Person B rests & spots), then Person B does 9 (Person A rests & spots), etc.
NOTE: Scale weight as needed & use your partner to spot on the bench press.
Post time and partner's name to comments.
Subscribe to:
Posts (Atom)