sit

Friday 7.17.2015

STRENGTH

5RM Close-Grip Bench Press

CONDITIONING

For Time:
400m Row
40 Sit-Up
40 Pull-Up
40 Double Unders
40 Push Up
400m Run

Finisher:
3 x 12 Bent-Over Rear Delt Row
3 x 90 sec Plank 

COMPETITION

3 Rounds:1 min Cal Row30 sec Muscle Up

Wednesday 7.8.2015

STRENGTH

3RM Bench Press

CONDITIONING

For Time:
100 Double Under Buy In
then
60 Sit Ups
30 Push Ups
40 Sit Ups
20 Push Ups
20 Sit Ups
10 Push Ups

Finisher:
3 x ME Barbell Row 45/35
4 x 25 Banded Push Down

COMPETITION

4 x 25 DB Bench Press
3 x 20 GHD Sit Ups

Saturday 7.4.2015

HAPPY INDEPENDENCE DAY, AMERICA!

CONDITIONING

Teams of 2:
800m Run Buy-In
then
4 Rounds:
50 Sit-Ups
25 Deadlifts 225/135

Tuesday 6.2.2015

wodSTRENGTH/SKILL15 min to find 1RM Snatch of any type

CONDITIONING 8 min AMRAP Ladder 2/2, 4/4, 6/6, 8/8 etc…: Power Snatch 135/95 Bar Facing Burpee

Finisher 30 GHD Sit Ups

COMPETITION 3 x 1 MU + 5 Ring Dip 3 x 20 ft Handstand Walk

Saturday 4.25.2015

wod CONDITIONING Teams of 3

For Time: 10,000m Row -Active Rest- Wall Sit Plank *1 partner rows, 1 partner performs wall sit, 1 partner planks. Rowing can only happen while partners are in a plank and wall sit. Switch as often as possible.

Thursday 3.5.2015

wodSTRENGTH12 min EMOM: Clean + Power Clean @ 65%

CONDITIONING 3 Rounds: 10 Power Clean and Jerks  135/95 20 Sit-Ups *2 min Rest

Saturday 1.24.2015

wodWORKOUT WITH MOM & DAD9.30AM

Teams of 2

800m Run as Team 100 Tandem Walking Lunge 100 Alternating Box Jump 100 Alternating Sit Up 800m Run as Team

Partners alternate reps on all movements

Wednesday 1.21.2015

wodSTRENGTH10 min EMOM:  Push Press x 3 @55%

CONDITIONING “Cindy” 20 min AMRAP: 5 Pull Ups 10 Push Ups 15 Squats

Finisher 100 Weighted Sit Ups

COMPETITION 10 min Muscle Up Practice 30 2’-Deficit HSPU

Saturday 1.10.2015

wodCONDITIONINGTeam Angie

In teams of 2, complete: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats then 1000m Run

Wednesday 12.24.2014

wod ONE CLASS AT 10AM

CONDITIONING 12 Day of Christmas

1 60m Shuttle 2 T2B 3 Pull-Ups 4 Back Squats 95/65 5 Push Press 95/65 6 Hang Power Clean 95/65 7 Deadlifts 95/65 8 KettleBell Swings 53/35 9 KettleBell High Pull 53/35 10 Sit Ups 11 Push Ups 12 Burpees

 

Monday 12.15.2014

wodSTRENGTHA. 10 min EMOM: 3 Front Squat @ 75% B. 3 x 10 Seated Box Jump 24/20

CONDITIONING For Time: 21-15-9 Wall Ball HRPU 21-15-9 Ring Row Med Ball Sit Up

Finisher 50 Back Ext 25 GHD Sit Ups

COMPETITION *12/11 foot Wall Balls 200 Double Unders for time

Tuesday 12.2.2014

wodSTRENGTH15 min to find Halting Clean Deadlift (above the knee) + Hang Clean

CONDITIONING 21-15-9 Power Clean 95/65 T2B

Finisher 3 x ME Weighted Sit ups

COMPETITION 8 x 2 Hang Clean Pull (95%)

Monday 11.24.2014

wodSTRENGTHA. 9 x 3 Bench Press @ 60% B. 2 x *ME Pull-Ups (no butterfly)

CONDITIONING Tabata Mash-Up For Reps: Row For Cal Rest 1 min Sit-Ups Rest 1 min Push-Ups

Finisher 100 Face Pulls

COMPETITION *Pull-ups are strict

Sunday 10.26.2014

wod CONDITIONING 20 min AMRAP: 12 KB Swings 53/35 12 Box Jump Over 24/20 200m Run

Finisher 3 x 12 GHD Sit Ups

 

Friday 10.17.2014

wodSTRENGTH20 min to find 1RM Jerk of any type

CONDITIONING 15 min AMRAP: 400m Run *20 Pull-Ups

Finisher 30 GHD Sit Ups

COMPETITION *CTB in WOD 30 Strict Ring Dips