Category Archives: Women Fitness

WOD 4-16-2015

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Warm-up (No Measure) 3 Rounds NFT (not for time): 12 Overhead Squats (pvc or appropriate empty barbell) 10 Push-Ups 8 air squats 6 Ring Rows Metcon: 20-Minute AMRAP of Mary (AMRAP – Rounds and Reps) 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Keep track of your time Originally posted 2015-04-16 11:39:47.

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WOD 4-15-2015

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Warm-up Shuttle run (No Measure) shuttle run sprints Weightlifting Back Squat (5 x 5 ) add 5 lbs from previous session Push Press (1 x 5 ) add 5 lbs from previous session Metcon 21-18-15-12-9-6 (21 minutes) Push press (135/65) Pull-ups T2B (Toes to Bar) How to do T2B Originally posted 2015-04-15 09:29:27.

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WOD 4-14-2015

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Warm-up 30 air squats 50 jump rope singles 20 box jumps 50 jump rope singles stretch 1 minutes Metcon (Time)  *35 minute time cap Row 1000m or 100 sdhp’s Run 200m Row 800m or 80 sdhp’s Run 400m Row 600m or 60 sdhp’s Run 600m Row 400m or 40 sdhp’s Run 800m Row 200m or 20 sdhp’s Run 1000m What […]

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WOD 4-13-2015

Warm up Row 400m 10 push ups 20 air squats 30 bridges WOD: 21 min AMRAP reps:21-15-12-9x chin ups Back squat (135/65) **every 3 rounds perform 30 situps Originally posted 2015-04-13 16:19:57.

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