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Archives: Intervals

Monday, April 24, 2017

A. Record your max distance broad jump in 10-12 minutes.

B.  5 Rounds for time(s):
10 Box jumps overs
8 Max height/weight wallballs
6 Bench Press

Coach’s notes:

Post distance jumped in A and all results for B to comments.

WOD Leaderboard
No Comments

Thursday, April 13, 2017

A.  Work to a max height box jump in 10-12 minutes:

B.  5 Rounds for time(s):
10 Shuttle runs – 20 feet
15 Burpees
20 Box Jumps – 24”/20”
Rest 2:00

Coach’s notes:

Post times per round and total working time to comments.

WOD Leaderboard
Comments: 12

Monday, April 10, 2017

A.  Two foot vertical jump – record highest achieved in 10 minutes:

B.  6 rounds for time(s) and load:
20 Alternating Single Leg Squats (Pistols)
5 Power Cleans
Rest 2:00

Compare to Saturday, May 21, 2016

Coach’s notes:

Post height achieved in A and time and loads for B to comments.

WOD Leaderboard
Comments: 10

Saturday, April 8, 2017

A.  Tabata Intervals for reps:

  1. Dumbbell Push Press – 45#/30#/hand
  2. Dumbbell Squat Clean -45#/30#/hand
  3. Double Unders
  4. Row (cals)

B.  Peg Board or strict pull-up practice – 15 minutes.

Coach’s notes:

Post reps per exercise, per round and all totals for tabata and notes and comments for B to comments.

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No Comments

Wednesday, April 5, 2017

A.  3 rounds for As Many Reps As Possible (AMRAP):
1:00 Burpees
1:00 Back Squats – 135#/95#
1:00 Knees to Elbows
1:00 Power Clean – 135#/95#
Rest 3:00

B. Core work – Side bridge X 3 per side, hold as long as possible.

Coach’s notes:

Post reps for all movements and all set, plus totals to comments.

WOD Leaderboard
Comments: 6

Monday, April 3, 2017

6 Rounds for time(s):

A. Row 500m
Rest 3:00

B. With time remaining:
Sled Pull/Push Practice

Coach’s notes:

Post time for all sets, total working time and notes on sled practice to comments.

WOD Leaderboard
Comments: 14

Sunday, March 26, 2017

6 rounds for reps:

Bench Press – 5 reps

NO REST

1:00 Row (cals)

Rest 3:00

Coach’s notes:

Post load per set for bench press and calories per round for row to comments.

WOD Leaderboard
Comments: 5

Thursday, March 23, 2017

A.  Oly Complex tech work – Power Clean/Hang Power Clean/Front Squat X 2/Push Jerk X 2

B.  Tabata Intervals for reps:

1. Ring Push-ups
2. Strict Pull-ups
3. Kettlebell Swings – 1.5/1.0 pood
4. Toes to Bar

Coach’s notes:

Post loads and comments for complex and reps per exercise and all totals for tabata.

WOD Leaderboard
Comments: 1

Thursday, March 16, 2017

6 Rounds for time(s) and load(s) of:

Row 400m
15 Ring Dips
20 Deadlift
Rest 2:30

Coach’s notes:

Post time per round, total working time and load for deadlift to comments.

WOD Leaderboard
Comments: 3

Sunday, March 12, 2017

Tabata Intervals for reps of:

  1. Dumbbell Box Step-ups – 45#/hand@24”/30#/hand@20”
  2. Double Unders
  3. Push-ups with hand release
  4. Dumbbell Power Clean – 45#/30#

Coach’s notes:

Post reps per round for each movement and all totals to comments.

WOD Leaderboard
Comments: 1