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Tag: situps


Week 4 Day 1, 10-15-12

Posted by VincentO in Uncategorized, WOD. No Comments

15th October

warm up: stretch and pray!

Skill: set up your lane and test your weights

“Filthy Fifty”

50 Box Jumps (24/20)

50 Jumping Pull-ups (beast mode = kipping)

50 Ketlebell Swings (16kg/12kg)

(beast mode =  24/16kg)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (45/35) (beast mode = 95lbs/65lbs)

50 sit-ups

50 Wallball (20/14)

50 Burpees

50 Double Unders



WEEK ONE / Day Three 8-15-12

Posted by VincentO in WOD. No Comments

15th August

Warm up
Tabata Situps
Skill
-Double under and Pull ups
WOD
10!
Air squat/ Press 115&65#/ Situp


Grand Opening WOD Practice Day 1

Posted by VincentO in WOD. No Comments

6th August

20 minute AMRAP
20 DBL UDRS
15 sit-ups
10 wall balls



Angie 5-1

Posted by VincentO in WOD. No Comments

16th July

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Tabata Something Else 5-1

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4th June

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Now or Laters

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18th May

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tor up from the flo up 5-1

Posted by GarrettW in WOD. No Comments

23rd April

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ANNIE

Posted by GarrettW in WOD. No Comments

10th April

50-40-30-20-10
Double-unders and sit-ups


Black Book

Posted by VincentO in WOD. No Comments

29th March

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3/10/2012

Posted by VincentO in WOD. No Comments

10th March

Tabata this:

Push up
sit up
Pull up
Air Squat



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