horseman

for time 10-9-8-7-6-5-4-3-2-1 rep rounds of:

kb swings (x2, so 20-18-16, etc)

goblet squat

sumo deadlift high pull kb (x2, 20,18-16, etc)

hand release push-ups

sit-ups (x2, 20-18-16, etc.)

09-28-11

wod:

6 rounds for time:

25 burpees

400 m run

team rowing, randy stye

with a partner:

250 m row

wall sit

250 m row

1 arm db power snatch max reps

that consists of 1 round complete 5 rounds. while partner rows other partner wall sits until 1st partner is done with row then switch, next time alternate rows but with power snatch reps in between alternate arms.

post load and max reps power snatch to comments

09-23-11

run 5 k

then

15-12-9-6-3 rep rounds of:

power clean 135 lb

bar facing burpee

09-22-11

active recovery

mix and match

2 options:

wod 1:

75 thrusters for time

on the minute every minute complete 5 reps of one excercise listed below

wod 2:

75 clean and jerk for time

on the minute every minute complete 5 reps of one exercise listed below

exercise to 'mix and match': burpees touch 18' above reach, box jump 30', knee to elbow, pull-up, mountain climber 4-count.

do one wod, or both, 2-a days, or break it up over days again.

post time and load used to comments along with mix and match exercise.

09-20-11

run 5 k

then,

4 rounds for time:

10 bodyweight bench press

10 pull-up

1 min plank hold.

wear a 20 lb vest if you have one.

2 options

option 1:

2 rounds for time:

500 m row

35 sumo deadlift high pull 95 lb

75 squat

option 2:

2 rounds for time:

800 m run

35 sumo deadlift high pull 95 lb

75 kb swings 1.5 pood

choose one, or both, or split them up for 2 a days, or save for another date.

Fight Gone Bad - prelude to the Civil War tonight

modified a bit:
wall ball shots, 20 lb
SDLHP, 95 lbs
box jumps, 25"
push press, 95 lbs
rower

on continuous clock, do each exercise for 1 minute of max reps then rotate with no rest between exercises. rest for 1 minute after rows before beginning next round. Complete three rounds and then puke.

*BYU vs. Utah 7:15 pm kickoff tonight Go Cougs!

9/14/11

for time,
Row 1k
then, 3 rounds of:
15 x dynamic push-ups, hands release at bottom with clapping at top
15 x knees to elbows
then,
Row 1k

Easy 2 miles

For time, run 2 miles with EMOM doing
5 x traveling burpees on odd minutes
10 x walking lunges on even minutes

*EMOM stands for every minute on the minute; at every minute on the minute you go from a run to the exercises prescribed above and then go back to running repeating every minute until you are done with 2 miles. Have fun.
**traveling burpee is a burpee with a jump forward; begin second burpee right where you end up from your jump - no extra stepping
***post time in comments

Here's to turning 32!

32 min AMRAP of:
5 x dead hang pull-ups
10 x KB swings, 1.5 pood
15 x push-ups, hands release at bottom
20 x air squats
25 x sit-ups
500 m row

9/9/11

Snatch 75% of 1RM
3-3-3-3-3-3-3

Then,
8 rounds for max reps of:
push press, 75 lbs for 20 seconds
rest 10 seconds
scissor jumps for 20 seconds
rest 10 seconds
*count total reps and post as score

OR Wod option 2

For time, 5 rounds of:
20 x push press, 95 lbs
10 x ab roller extensions, touch nose in full extension

09-08-11 really

for time:

1000 m row, 100 kb swings, 100 sit-ups

500 m row, 50 kb swings, 50 sit-ups

250 m row, 25 kb swings, 25 sit-ups

rest 5 -10 min then,

for time:

50 double-unders

10 burpees

40 double-unders

10 burpees

30 double-unders

10 burpees

20 double-unders

10 burpees

10 double-unders

10 burpees

09-08-11

10 rounds:

400 m sprint

rest same amount of time it takes you to run.

post fastest and slowest time to comments

then, 10 min amrap:

8 shoulder press 40 lb db

8 4-count flutter kicks

9/7/11

8 min AMRAP of:
4 x power snatch, right arm
4 x push press, right arm
4 x OH lunge, right arm
4 x power snatch, left arm
4 x push press, left arm
4 x OH lunge, left arm
*use DB or KB as heavy weight as your heart desires; post weight and rounds to comments

then, rest 5 mins and do for time:
50 x double-unders
10 x burpees
40 x double-unders
10 x burpees
30 x double-unders
10 x burpees
20 x double-unders
10 x burpees
10 x double-unders
10 x burpees
*post time to comments

Laborious Day

1 x tosh interval:
run 200m, rest same time, run 400m rest same time, then run 600m

then,
Snatch 10-7-4-1-1-1 *post 1RM to comments

then,
on the minute every minute for 10 minutes,
do 5 x handstand push-ups

then,
4 rounds for time of:
250m row
25 push-ups, hands release at bottom

Birthday wishes

For time, complete 9 rounds of:
3 x muscle-ups
79 x scissor jumps

9/2/11

Up and Down Annie
For time, complete
50-40-30-20-10-20-30-40-50 rep rounds of:
double-unders
sit-ups

wod 3

5 rounds:

20 walking lunges 35 lb db each arm

10 chest to bar pull-ups

10 knee to elbows

800 m run

wod 2

4 rounds for time:

50 squats

400 m run

wod 1

every minute on the minute for 10 minutes:

5 hand stand push-ups

then

8 rounds:

250 m row

:45 sec rest between rounds.

post slowest time to comments

9/1/11

Active Rest