WOD (work out of the day)
02.09.12 WOD
Mobility – 10min Squat Test
1min AMRAP Supine Ring Rows
1min AMRAP Pull-Ups
2min AMRAP Push-Ups
Time Trial – Row 500m
02.08.12 WOD
Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups
02.07.12 WOD – “Rahoi”
“Rahoi”
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
02.03.12 WOD
20 minutes As Many Rounds/Reps As Possible of:
20 Box Jumps, 24″/20″
3 Wall-Climbs
20 Pull-Ups
02.01.12 WOD – “Flight Simulator”
“Flight Simulator”
For time: (20:00 cap)
Unbroken Double Under Pyramid
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
“Death by Push-ups”
For Reps:
Minute one do one push-up
Minute two do two Push-ups
Minute three do three Push-ups….
01.31.12 WOD – “Air Force”
“Air Force”
For time:
20 Thrusters 95/65
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats
~For every minute on the minute perform 4 burpees.
01.28.12 WOD – Hoover Ball
http://www.hooverassociation.org/newsevents/hooverball/hooverball_rules.php
01.26.12 WOD – “Cindy”
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats