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Archives: Intervals

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

Thursday, March 2, 2017

4 Rounds for time(s) and load(s):

20 Dumbbell Step-ups (alternate, 10/leg)
15 Dumbbell Deadlifts
10 Dumbbell Burpees
Rest 3:00

Coach’s notes:

Post time per round, weight used and total working time to comments.

WOD Leaderboard
Comments: 8

Sunday, February 26, 2017

7 rounds for load(s) and time(s):

20 Cal Row
20 Alternating Single Leg Squats – 10/leg
Rest 2:00

Coach’s notes:

Post time per round, and total time, plus weight for pistols to comments.

WOD Leaderboard
Comments: 9

Friday, February 17, 2017

1:00 AMRAP Bench Press – 135#/85#
1:00 AMRAP Push-ups
2:00 Rest
1:00 AMRAP Bench Press – 185#/115#
1:00 AMRAP Push-ups
2:00 Rest
1:00 AMRAP Bench Press – 225#/145#
1:00 AMRAP Push-ups
2:00 Rest
1:00 AMRAP Bench Press – 185#/115#
1:00 Push-ups
2:00 Rest
1:00 AMRAP Bench Press – 135#/85#
1:00 Push-ups

Coach’s notes:

Post reps per set and totals to comments.

WOD Leaderboard
Comments: 8

Wednesday, February 15, 2017

1 round for time:

1:00 AMRAP Back Squats – 225#/150#
1:00 AMRAP Air Squats
Rest 2:00
1:00 AMRAP Back Squats – 275#/185#
1:00 AMRAP Air Squats
Rest 2:00
1:00 AMRAP Back Squats – 325#/220#
1:00 Air Squats
Rest 2:00
1:00 AMRAP Back Squats – 275#/185#
1:00 Air Squats
Rest 2:00
1:00 AMRAP Back Squats – 225#/150#
1:00 Air Squats

Coach’s notes:

Post reps per set to comments.

WOD Leaderboard
Comments: 11

Saturday, February 11, 2017

6 Rounds for loads, height and times:

20 Dumbbell Step-ups (10/leg)
3 Snatch
Rest 2:30

Compare to November 25, 2016

Coach’s notes:

Post load and height for step-ups, load for snatch and time per round plus total working time to comments.

WOD Leaderboard
Comments: 5

Tuesday, February 7, 2017

3 Rounds for time(s):

10 Power Cleans (Touch and Go)
20 Unbroken Kettlebell Swings
1 Peg Board Assent
20 Unbroken Kettlebell Swings
10 Power Cleans (Touch and Go)
Rest 3:00

Coach’s notes:

Post time per round and total working time to comments. Choose your weights and post per round.

WOD Leaderboard
Comments: 10