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Tag: row


Week 5 Day 3, 10-24-12

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24th October

Warm up:

row 250m

Skill:

10 min EMOM

3 power clean (score total weight moved)

WOD:

5RFT

800m run

21 wall ball

12 toes to bar (no kipp)



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 4 Day 4, 10-18-12

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18th October

warm up: Row 250m / 3 x Burgener

Skill: Clean tech

WOD:

Clean & Jerk

– find today’s 1 rep max (1 RM)



Week 5, Day 4 / 9-13-12

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13th September

Warm up

3 rounds of:

7 front squat 60% 3 rep max

10 toes-to-bar

 

Skill: Front Squat 1-1-1-1-1

 

WOD

For time:

Row 1000m

Run 1000m

100 double unders

100m tire drag forward

100m tire drag backward



WEEK ONE / Day One 8-13-12

Posted by VincentO in WOD. No Comments

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


PG-13

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17th July

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Spark it

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11th July

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The Shorty

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28th June

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So Famous

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22nd June

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walk that walk

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12th 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