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Archive | August, 2013

Wednesday August 21, 2013

Workout of the Day:
“Falkel“
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent
(sub for 8 HSPU is 12 push-ups and sub for 1 rope climb is 5 pull-ups)

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Tuesday August 20, 2013

Workout of the Day:
Three rounds for time:
Run 400 meters
20 Burpees
30 Kettlebell swings (53/35)
Endurance Wod:
Three rounds for time:
Run 800 meters
40 Double-unders

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Monday August 19, 2013

Workout of the Day:
“Angie“
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

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Saturday August 17, 2013

Workout of the Day:
In teams of two, with only one person working at a time, complete the following:
1000 meter row
100 Thrusters (75/55 lbs)
80 Toes to Bar
60 Box Jump Overs (24/20″)
800 meter run

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Friday August 16, 2013

Workout of the day:
Three rounds for time:
10 Deadlifts (275/185)
50 Double-unders

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Thursday August 15, 2013

Workout of the Day:
Front Squat 3-3-3-3
Then:
Five rounds for time of:
10 Front Squats (95/65)
15 Push-ups
20 Sit-ups

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Wednesday August 14, 2013

Workout of the Day:
“Helen“
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Tuesday August 13, 2013

Workout of the Day:
Push Press 2-2-2-2-2
Then:
For time:
Row 1000 meters
Push press, 75 reps (75/55)
Chest to bar pull-up, 50 reps
Endurance Wod:
Run 4 x 400 meters
Rest two minutes between efforts.

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Monday August 12, 2013

Workout of the Day:
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20/14 pound ball
50 Good mornings
50 Push press, 45/35 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24/20 inch box

 

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Saturday August 10, 2013

Workout of the Day:

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-ups
10 KB Swings
15 Squats
200 Meter Run

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