Category Archives: Endurance training

WOD 2-12-2016

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Warm up 9 min cap 3 rounds row 400m 10 bench push ups 10 lunges WOD 20 min cap 6 rounds 10 Squats 12 pull ups 30 mountain climbers

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WOD 5-15-2015

Warm up 5 min cap 10 Pushup release 15 Step ups 10 Pass throughs Metcon 15 min cap AMRAP 20 push ups 30 mountain climbers 20 Pull-up/ring rows 30 box jumps Originally posted 2015-05-15 09:50:19.

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WOD 5-14-20105

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Warm up 5 min cap 10 Pushup release 15 Step ups 10 Pass throughs pvc pipe 10 around the world pvc pipe Metcon 18 min cap AMRAP 20 Presses (65/95) 50 double unders/150 singles 30 Pull-up/ring rows 30 ab mat sit ups Originally posted 2015-05-14 09:38:26.

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WOD 5-13-2015

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Warm up 5 min cap 3 rounds 10 lunges 12 steps ups 14 air squats Metcon (NFT) 30 mins cap 200 meter run 50 double unders/150 singles 400 meter run 50 double unders/150 singles 600 meter run 50 double unders/150 singles 400 meter run 50 double unders/150 singles 200 meter run 50 double unders/150 singles Originally posted 2015-05-13 13:16:24.

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WOD 5-6-2015

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Warm up 5 minute cap 3 rounds 10 pass through pvc pipe 15 air squats 20 ab mat pushups Metcon 21 minute cap 50 dead-lifts (65/95) 200 meter run 40 dead lifts (65/95) 400 meter run 30 dead lifts (65/95) 600 meter run 20 dead lifts (65/95) 400 meter run 10 dead lifts (65/95) 200 meter run Originally posted 2015-05-06 […]

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WOD 5-5-2015

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Warm up 8 min cap 3rounds 30 double unders or 90 singles 20 step ups 18/12 box 8 ab mat sit ups Metcon 5 rounds, time each round 21minutes cap 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely 3 minutes between each round. (Barbara) Originally posted 2015-05-05 09:48:44.

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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 4-27-2015

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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 4-22-2015

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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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