WOD – Tuesday 1/24/12
Posted on January 23rd, 2012 by chrisa
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
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WOD – 1/23/12
Posted on January 23rd, 2012 by chrisa
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
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WOD – Sunday 1/22/12
Posted on January 21st, 2012 by chrisa
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups
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WOD – Friday 1/20/12
Posted on January 19th, 2012 by chrisa
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Yes in case your wondering that is 3 rounds of “Jackie”
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WOD – Thursday 1/19/12
Posted on January 18th, 2012 by chrisa
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
These are full squat cleans, crease of the hip below the knees.
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WOD – Wednesday 1/18/12
Posted on January 17th, 2012 by chrisa
WOD – Tuesday 1/16/12
Posted on January 16th, 2012 by chrisa
“The backwards Gimp”
800 m Run
100 Air Squats
400 m Run
200 AbMat Sit-ups
200 m Run
200 m Walking Lunge
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WOD – Saturday 1/14/12
Posted on January 14th, 2012 by chrisa
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
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WOD – Friday 1/13/12
Posted on January 12th, 2012 by chrisa
Buy in – run 1 mile
50m farmers walk – 70#/44#
40 bag strikes
30 push ups
20 jumping lunges
10 pull ups
Cash out – 1000m row
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