WOD (work out of the day)
05.02.12 – “Death By Pull-Ups”
AMRAP in 2 minutes of – Push-Up
then…
Death By Pull-Ups
05.01.12 WOD
AMRAP in 2 minutes of – Double Unders
then…
AMRAP in 12 minutes of – Walking Lunge
Post number of reps for each AMRAP.
04.30.12 WOD
For Time:
5 Wall Climbs
1 Squat Clean
1 Wall Climb
2 Squat Cleans
4 Wall Climbs
3 Squat Cleans
1 Wall Climb
4 Squat Cleans
3 Wall Climbs
5 Squat Cleans
1 Wall Climb
6 Squat Cleans
2 Wall Climbs
7 Squat Cleans
1 Wall Climb
8 Squat Cleans
1 Wall Climb
9 Squat Cleans
1 Wall Climb
10 Squat Cleans
Post total time.
Squat clean is 50% of 1RM
04.27.12 WOD
Eight rounds for max reps of:
Pull-ups, 20 seconds
Rest 10 seconds
Clean, 20 seconds
Rest 10 seconds
Post total pull-ups and total cleans to comments.
Cleans should be 50% of 1RM
04.26.12 WOD
800 m Run
then…
10 rounds of the couplet:
2 Wall Climbs
10 Walking Lunges
then…
800 m
Run Post total time.
04.25.12 WOD
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups
Post time to comments.
04.21.12 WOD
For Time:
167 m Medicine Ball Run 20 lbs
50 10 ft Wall Balls 20 lbs
167 m Medicine Ball Run 20 lbs
40 Medicine Ball V-Twists 20 lbs
167 m Medicine Ball Run 20 lbs
30 Medicine Ball Cleans 20 lbs
167 m Medicine Ball Thruster Toss 20 lbs
Post total time.
04.20.12 WOD
As many rounds as possible in 10 mins of:
1 Deadlift, 50% of 1RM
1 Burpee (bar facing)
Post total rounds.
04.19.12 WOD – “Nancy”
“Nancy”
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.