wod posts

Tuesday 1-27-15

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Don’t forget your towel for DUNK TANK

A. 3x1min L-sits

B. For Time: 12min Time Cap
1000m Row
50 Walking Lunges
40 Ground to Over Shoulder Med-Ball 20/16
30 KB/DB Snatch(alternate arms each rep) 53/35
20 Pull-ups
10 Pistol Squats

C. Mobility

Monday 1-26-15

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A. Bent Rows 3×10

B. AMRAP 10min
50 Double Unders
Then Ascending Ladder:
2 Kettle Bell Swings 53/35
2 Lateral Burpee Over KB
4 KB Swings
4 Lateral Burpee

Your score will be the reps in the last round you completed, plus additional reps completed in the unfinished round. Example: If you finish the round of 8’s and get 10 swings and 2 burpees completed your score would be 8+12.

C. Core/Mobility

Saturday 1-24-15

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A. Front Squat 1RM

B. AMRAP 15min
Team of 2 Relay
Out one way, on person at a time
10 Push-ups
10 Front Squats 115/85
10 Box Jumps 24/20
Back one person at a time
10 Box Jumps 24/20
10 Front Squats
10 Push-ups
(each way equals 1 round)

C. Core/Mobility

Friday 1-23-15

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A. 3x1min Handstand Holds

B. Open WOD 13.4

7min Time Cap

3 Clean & Jerks 135/95

3 Toes 2 Bar

6 Clean & Jerks

6 Toes 2 Bar

9, 9, 12, 12, etc

C. Core/Mobility

Thursday 1-22-15

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A. Muscle-ups 3×5-6
or 3×10 Strict Pull-ups

B. 1mile Time Trial
Rest 3-5min
3x60m Farmer Carry AHAP
Rest As Needed

C. Core/Mobility

Wednesday 1-21-15

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Check out the blog for “Lean & Mean in 2015″ challenge details!

A. Max Height Hurdle

B. 3x 5min AMRAP
Row 500m
Time left over AMRAP
10 Overhead Squats 95/65 (TX Cardio 115/85)
5 Pull-ups (TX Cardio Chest 2 Bar)
Rest 2min

C. Core/Mobility

Blog posts

Blog Highlights

Make sure to check out these blog posts!
Lean & Mean in 2015
Sunday, Jan 18
Thanksgiving Schedule
Monday, Nov 24
New Website Is Up!
Sunday, Apr 20

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