Author Archives: thrillseeker

WOD 5-4-2015

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Warm-up 3 rounds place band around pole on one side and place band around waist, 20 mountain climbers w/ band around waist 10 air squats 10 ring rows Weightlifting Back Squat (5×5) Add 5lbs from your previous squat day weight Push Press (5×5) start at 50% of your one rep max Metcon (AMRAP – Rounds and Reps) 15 minutes AMRAP […]

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WOD 4-30-2015

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Warm-up 3 rounds 8 minute cap 20 air squats 20 box steps 10 ab mat situps Stretch 4 minutes cap foam roller quads and hamstrings 2 minutes each Metcon 25 minutes cap 2 1/2 mile run Originally posted 2015-04-30 09:28:25.

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WOD 4-29-2015

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Warm-up 3 rounds 8 minutes cap 10 huggers 10 push up release 10 air squats 10 each side, side shoulder circles to front and back Metcon 2 minutes standard Push-ups 30 seconds rest 2 minutes pull up close grip (hands out grip) 30 seconds rest 2 minutes wide arm Push-ups 30 seconds rest 2 minutes dead lifts 30 seconds rest […]

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WOD 4-28-2015

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Warm-up 3 rounds 8 minutes cap 20 box steps ups (20/12) 10 push up release 10 air squats 10 ab mat sit ups Metcon 21 Minute cap 200 meter run 40-burpees 400 meter run 30-burpees 600 meter run 20-burpees 400 meter run 10-burpees Originally posted 2015-04-28 09:46:21.

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WOD 4-27-2015

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Warm-up 3 rounds 15 seconds huggers 8 push up 10 over head squats Gymnastics 3 rounds 8 minutes cap 10 chin ups strict chin ups 10 Ring dips Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 15 med ball clean 12 Ring Rows 20 ab mat sit ups 15 jump squats/steps ups to scale down Originally posted 2015-04-27 09:22:54.

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WOD 4-24-2015

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Warm-up 3 Rounds NFT (not for time) 8 min cap 8 Hand release Push-ups 10 air squats 12 crunches Weightlifting Squat (15 minutes to establish one rep max) Metcon time caps 15 minutes 10 Wall Balls (20/14) 400 meter run 20 Wall Balls (20/14) 200 meter run 30 Wall Balls (20/14) 400 meter run 40 Wall Balls (20/14) 200 meter […]

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WOD 4-23-2015

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Warm-up 3 Rounds NFT (not for time) 5 Hand release Push-ups 8 over head squats PVC 10 ab mat sit ups Metcon AMRAP time caps 20 minutes 5 Handstand push-ups 10 1-legged squats/Pistols 15 Pull-ups or ring rows Originally posted 2015-04-23 09:30:17.

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WOD 4-22-2015

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Warm-up 3 Rounds NFT (not for time) 12 ring row 10 Hand release Push-ups 15 Hollow Rocks 10 ab mat sit ups Skill – Double unders Metcon Time cap is 20 minutes 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 rep rounds of Deadlifts 225#/155# At the end of each round of deadlifts, do 20 double unders. […]

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WOD 4-21-2015

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Warmup  (No Measure) 3 Rounds NFT (not for time) 20 Kettlebell Swings (face level) 10 Overhead Walking Lunges (use a plate) 8 ring rows Metcon (AMRAP – Reps) 4 min AMRAP C2B Pullups- Chest to Bar Pull-ups rest 30 Seconds 4 Min AMRAP Dead lifts (135/95) rest 30 seconds 4 Min AMRAP Toes 2 Bar rest 30 seconds 4 Min […]

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WOD 4-20-2015

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Warm-up #1 (No Measure) 3 Rounds NFT (not for time): 12 Overhead Squats (pvc) 10 Push-Ups 12 air squats 10 Ring Rows Weightlifting Back Squat (20 minutes to establish one rep max) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 30- KBS (53/35/18) Kettlebell Swing 20- Ring rows 10- Burpees Originally posted 2015-04-20 10:13:37.

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