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Tag: deadlift


Week 5 Day 2, 10-23-12

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23rd October

Warm up:

60 double unders / 60 Kipping pull-ups

Skill:

double unders / Kipping pull ups

or 12 min find:

5 rep Max DeadLift

WOD:

“X” RFT

Run 50m

20 air squats

Run 50m

10 Pushups

Run 50m

20 air squats

Run 50m Rest 1minute

repeat AMRAP until your time is double your first round

score rounds completed



Week 4 Day 5, 10-19-12

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19th October

Warm Up: Fastest 250m Row

Skill: 10 Minute EMOM

3 toes to bar and 3 knees to elbow

Diane

21-15-9 rep rounds for time of:

Deadlifts (225/155)

Handstand Push-ups



WEEK 3, Day 4 / 8-29-12

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29th August

Warm up

– run 1000m

Skill

– DeadLift  3-3-3-1-1-1-1

WOD

4 Rounds For Time:

10 Deadlifts (165/95 lbs)

10 Pull-Ups

200 Meter Run


WEEK ONE / Day Four 8-16-12

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16th August

Warm up
10! Pullups / handstand hold seconds
Skill
-OH Squat / OH KB Squat
WOD
The “Kelsey”
1 deadlift at 225#/155# then run 100m
add 1 deadlift each round until you complete 10 deadlifts and run 100m
rest 3minutes
10! Deadlift 225#/155# run 100m
(you only have the time it took you to complete the first half or you fail)


WEEK ONE / Day One 8-13-12

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13th August

Warm up
-three rounds of : Row 500m and 10 burpees
Skill
-Back squat 5-5-5-5-5-5 and Deadlift 3-3-3-3-3
split class to do each then switch
WOD
-KBLadder for 15 minutes increasing 1 rep each minute.
One rep equals: one arm clean/one arm high pull/one arm snatch


Grand Opening WOD Practice Day 2

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7th August

Skinny Diane

21-15-9

135/80lbs dead-lift

handstand pushups

10 wall balls between rounds


Madonna Smash

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20th July

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the Lack 3-1

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2nd July

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Paddy Wack

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20th June

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Dixon

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5th June

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Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips