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Archives: Intervals

Friday, December 15, 2017

3 Rounds for reps of:

1:00 Sumo Deadlift High Pull – 95#/65#
1:00 Shoulder Press – 95#/65#
1:00 Toes to Rings
1:00 Shuttle Run
1:00 Rest

 

Coach’s notes:

Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 1

Tuesday, December 12, 2017

6 rounds for height, load and time(s):

12 Single Arm Dumbbell Shoulder to Overhead – 6/arm
16 Box Jumps (Unbroken)
20 Cal Row
Rest 2:00

Coach’s notes:

Post load for shoulder to overhead, height for box jumps, time per round and total working time to comments.

WOD Leaderboard
Comments: 9

Monday, December 11, 2017

As many Reps As Possible in 32 minutes of:

30s Knees to Elbows
30s Rest
30s Overhead Squat – 135#/95#
30s Rest
30s Kettlebell Swings – 1.5/1.0 pood
30s Rest
30s Strict Ring Dips
30s Rest

Coach’s notes:

Post reps per exercise and totals to comments.

WOD Leaderboard
Comments: 6

Tuesday, December 5, 2017

5 Rounds for time(s) and loads:

3 Rope Climbs
7 Clean and Jerk
21 Toes to Bar
Rest 2:00

Coach’s notes:

Post time and load per round plus total working time to comments.

WOD Leaderboard
Comments: 8

Tuesday, November 28, 2017

6 Rounds for reps of:

As Many Reps As Possible (AMRAP) Strict Pull-ups (one set),
NO REST
AMRAP Push Press – 135#/95# (one set),
NO REST
1:00 Max Box Jump Overs – 24”/20”
2:00 REST

Coach’s notes:

Post reps per round and all totals to comments.

WOD Leaderboard
Comments: 7

Monday, November 20, 2017

25 Calorie Erg (your choice)
12 Power Snatch
21 Pull ups
Rest 2:00

Coach’s notes:

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

WOD Leaderboard
Comments: 9

Wednesday, November 15, 2017

1:00 Alternating Dumbbell Ground to Overhead, rest 30s X 5 sets – 70#/40#
1:00 on Erg of your choice (bike/ski/row) for cals, 30s rest X 5 sets
1:00 Strict Press, 30s rest X 5 sets – 95#/65#

Coach’s notes:

Post reps per set for all exercises and totals to comments. Start in any order.

WOD Leaderboard
Comments: 7

Thursday, November 9, 2017

5 Rounds for Load(s) and Time(s):

20 Cals (row, bike or ski)
10 Power Clean
50 Double Unders
Rest 3:00

Coach’s notes:

Post time and load per round plus total working time to comments.

WOD Leaderboard
Comments: 11

Wednesday, November 8, 2017

3 Rounds for Reps:

1:00 Handstand Walk
1:00 Dumbbell Walking Lunges – 45#/30#/hand
1:00 Medicine Ball Cleans – 20#/14#
1:00 Shuttle Run – 20ft.
1:00 Dumbbell Thrusters – 45#/30#/hand
2:00 REST

Coach’s notes:

Post reps for each set to comments.

WOD Leaderboard
Comments: 3

Monday, November 6, 2017

Tabata intervals for reps of:

Ring support
Sumo Deadlift High Pull – 95#/65#
Sit-ups
Push Press – 95#/65#

Coach’s notes:

Post reps per exercise, per rounds and all totals to comments.

WOD Leaderboard
Comments: 4