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Tag: run


Week 5 Day 3, 10-24-12

Posted by VincentO in WOD. No Comments

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 5, Day 4 / 9-13-12

Posted by VincentO in WOD. No Comments

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 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 3, Day 2 / 8-28-12

Posted by VincentO in WOD. No Comments

28th August

Warm up

–     5 rounds of:

run 200m / 20 situps

Skill

– Find max clean 3-3-3-3-3

WOD –

5 rounds for time of:

7 power clean (185/125)

10 toes-to-bar

30 double under


WEEK 3, Day 1 / 8-27-12

Posted by VincentO in WOD. No Comments

27th August

Warm up

–     run 500M

–     Find your 3 rep max press 3-3-3-3-3

Skill

-Press / Push press / Jerk

WOD

Cindy

5 Pull Ups

10 Push Ups

15 Squats

As Many Rounds As Possible (AMRAP) in 20 Minutes


WEEK 2 Day 2, 8-21-12

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21st August

Warm up

PVC Over head squats 3 sets of 10

Burgner Warm- up

Skill : Snatch

WOD

4 Rounds For Time:

12 Power Snatch (65/35 lbs)

400 Meter Run



WEEK 2 Day 1, 8-20-12

Posted by VincentO in WOD. No Comments

20th August

Warm up- 4 rounds : Row 4 calories / 4 burpees

Skill: power clean/front squats/push press

WOD

For Time:

800 Meter Run

25 Power Cleans (95/65 lbs)

400 Meter Run

25 Front Squats (95/65 lbs)

200 Meter Run

25 Push-Press (95/65 lbs)

 

 



Grand Opening WOD Practice Day 4

Posted by VincentO in WOD. No Comments

9th August

20 min time cap

100 unbroken double unders

-run 100 meters every time you fail



Grand Opening WOD Practice Day 3

Posted by VincentO in WOD. No Comments

8th August

death by 10 meters

run 10 meters in one minute

increase 10 meters each round


UnBlocked

Posted by VincentO in WOD. No Comments

18th July

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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