WOD: August 2008 Archives
6 rounds for time:
15 KB swings
15 KB hang high pulls
15 1 arm DB snatches
Rest for 5 minutes, then.......
2 rounds:
1 min front plank
30s side plank, left side
30s side plank, right side
Post time to comments.
15 KB swings
15 KB hang high pulls
15 1 arm DB snatches
Rest for 5 minutes, then.......
2 rounds:
1 min front plank
30s side plank, left side
30s side plank, right side
Post time to comments.
Front Squat 10-10-10-10
4 rounds for time:
250m row
10 pullups
10 DB thrusters, 35(20)lbs
Post time to comments.
4 rounds for time:
250m row
10 pullups
10 DB thrusters, 35(20)lbs
Post time to comments.
5 rounds for time:
150 rope jumps
20 KB swings, 55(35)lbs
15 pushups
After that (not for time):
3 rounds:
10 Overhead situps, 15(10)lb med ball
20 Russian twists, 15(10)lb med ball
Post time to comments.
150 rope jumps
20 KB swings, 55(35)lbs
15 pushups
After that (not for time):
3 rounds:
10 Overhead situps, 15(10)lb med ball
20 Russian twists, 15(10)lb med ball
Post time to comments.
2 rounds for time:
- 5 Walking lunge steps + 5 Push Press, (35)20lbs. Travel 80 yards total.
- 1/4 mile run
10 rounds for time, 135(85)lbs:
10 Deadlifts
10 Push Presses
10 Overhead Squats
Post time to comments.
10 Deadlifts
10 Push Presses
10 Overhead Squats
Post time to comments.
Warmup:
50 rope jumps
15 KB swings, 35(20)lbs
75 rope jumps
15 KB swings, 35(20)lbs
100 rope jumps
15 KB swings, 25(20)lbs
NOT FOR TIME, take it easy and warm up
Deadlift 1-1-1-1
3 rounds for time:
20 1 arm KB swings, 35(20)lbs (10 each arm)
20 situps
10 burpees
Happy Birthday Janelle!
50 rope jumps
15 KB swings, 35(20)lbs
75 rope jumps
15 KB swings, 35(20)lbs
100 rope jumps
15 KB swings, 25(20)lbs
NOT FOR TIME, take it easy and warm up
Deadlift 1-1-1-1
3 rounds for time:
20 1 arm KB swings, 35(20)lbs (10 each arm)
20 situps
10 burpees
Happy Birthday Janelle!
15-12-9 for time:
Thruster, 135(95)lbs
Muscle-ups
Post time to comments.
Thruster, 135(95)lbs
Muscle-ups
Post time to comments.
Hang Squat Clean 2-2-2-2-2
For time:
50 burpees
Post weights on the clean and time for the burpees to comments.
For time:
50 burpees
Post weights on the clean and time for the burpees to comments.
For time:
-8 rounds of:
5 DB Push Presses, 55(35)lbs
5 DB Front Squats, 55(35)lbs
5 DB Lunge steps (keep DBs racked at shoulders), 55(35)lbs
-then row 500m
Total time is for 8 rounds plus the row. Post time to comments.
-8 rounds of:
5 DB Push Presses, 55(35)lbs
5 DB Front Squats, 55(35)lbs
5 DB Lunge steps (keep DBs racked at shoulders), 55(35)lbs
-then row 500m
Total time is for 8 rounds plus the row. Post time to comments.
Back squat 5-5-5-5-5
Press 5-5-5-5-5
3 rounds for time:
15 KB swings, 55(35)lbs
15 pullups
15 weighted situps (hold your kettlebell to your chest and anchor your feet)
Post times weights and times to comments.
Press 5-5-5-5-5
3 rounds for time:
15 KB swings, 55(35)lbs
15 pullups
15 weighted situps (hold your kettlebell to your chest and anchor your feet)
Post times weights and times to comments.
6 rounds for time:
3 Power snatches, 95(65)lbs
9 Overhead squats, 95(65)lbs
12 Sumo deadlift high pulls, 95(65)lbs
Post time to comments.
3 Power snatches, 95(65)lbs
9 Overhead squats, 95(65)lbs
12 Sumo deadlift high pulls, 95(65)lbs
Post time to comments.
10 rounds for time:
5 DB Power Cleans, 35(20)lbs
5 DB Squat Cleans, 35(20)lbs
5 DB Push Press, 35(20)lbs
5 DB Push Jerk, 35(20)lbs
Post time to comments.
Continue reading 080806.
Front Squat 3-3-3-3
Push Press 3-3-3-3
3 rounds for time:
10 pullups
10 GHD situps
Post weights and times to comments. Metcon courtesy of the Performance Menu.
Push Press 3-3-3-3
3 rounds for time:
10 pullups
10 GHD situps
Post weights and times to comments. Metcon courtesy of the Performance Menu.
3 rounds for time:
20 pushups
30 KB snatches OR 1 arm DB snatches, 35(20)lbs
40 slamballs, 20(15)lbs
50 situps
Post time to comments.
20 pushups
30 KB snatches OR 1 arm DB snatches, 35(20)lbs
40 slamballs, 20(15)lbs
50 situps
Post time to comments.
Mike's on vacation, and had to get creative for his workouts.
