WODS

Performance A. Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep *Build over the course of the 10 sets to no more then 90% of a 1rm B. Snatch Grip “Lift off” w/5 sec. hold just below knee (based…

Performance *Given the current Central East Regional weekend I thought it would be fun to experience some of the joy that Brittany will be partaking in today!   Event 7 – Team Workout (Teams of 4) For time, each athlete…

Performance A. Three sets (12 minutes) of: 30 seconds of Muscle-Ups or Ring Dips Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds 30 seconds of L-Sit or L-Sit Progression Rest 90 seconds   B. Every 5…

Performance A. Front Squat *Set 1 – 6 reps @ 65% *Set 2 – 5 reps @ 70% *Set 3 – 4 reps @ 75% *Set 4 – 6 reps @ 70% *Set 5 – 5 reps @ 75% *Set…

Performance *Keep everything easy today. Just trying to work out the soreness and get the blood flowing from yesterdays’s “Murph” A. Three sets of: Seated Strict Dumbbell Press x 8-10 reps @ 2011 Rest 45 seconds Ring Rows x 8-10…

Performance A. Dynamic warm-up and ladder drills   B. “Helen” Run 400 Meters 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups   Competition Wod will be posted at gym

Performance A. 3 Deadlifts; Every 90sec x 8 sets *build to a tough 3 reps…not a 3RM B. Dimmel Deadlift; 20 reps @ 45% of toughest weight above x 3 sets, rest 60sec C1. GHD Hip Extensions @ 20×1; 12…

Performance In teams of 4, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300 Meter Row Station 2 – 30 Box Jump Overs Station 3 –…

Performance A. Paused Bench Press; 2 reps Every 90sec x 8 sets *increase load to tough 2 reps B. Single-Arm Dumbbell Bench Press @2012; 8/side x 4 sets, rest 45sec b/w sides C. Powell Raise; 10-12/arm x 3 sets, rest…

Performance A. Every 90 seconds, for 15 minutes (10 sets): 4-Stop Halting Clean Deadlift + Hang Clean *Pause for two seconds at each of the following positions – 2″ off the floor, mid-knee, mid-thigh, “pockets” – then stand fully, descend…

Performance In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Barbell Thrusters (45 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters 400 Meter…

Performance A. Front Squat *Set 1 – 3 reps @ 50% *Set 2 – 3 reps @ 60% *Set 3 – 2 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 1 rep @ 85% *Set…

Performance A. Every three minutes, for 12 minutes (4 sets): Alternating Reverse Lunges with Dumbbells x 20 reps Strict Pull-Ups x 6-8 reps   B1. GHD Hip Extensions; 15 x 2 sets, rest 30 B2. Banded pull aparts; 2 x…