Monthly Archives: March 2016

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April 1st, 2016

WOD: Timed 5k

3-31-16

Strength: Squat Cleans

 

WOD: For Time

4 Rounds

300m Run

20m Overhead Lunge

10 Chest to Bar Pull Ups

*After Round 4 Finish with 100m Sled Pull

3-30-16

Strength: Shoulder Press

 

WOD:

20 Calorie Row

4 Wall Climbs (16 push ups)

15 Kettle Bell Swings (55/35)

15 Goblet Squats

4 Wall Climbs (16 Push Ups)

20 Kettle Bell Swings

20 Box Jumps (30/24)

4 Wall Climbs (16 Push Ups)

15 Kettle Bell Swings

15 Goblet Squats

4 Wall Climbs (16 push ups)

20 Calorie Row

 

3-29-16

Strength: Deadlift

Festivus WOD 3 – Happy Hour at the Bar

  • 12, 9, 6, 3 for time

    With a running 8 minute clock …

    – Sumo-stance high pull
    – Hang POWER clean
    – Shoulder to overhead

    Male Intermediate – 115lbs
    Female Intermediate – 75lbs

    Male Novice/Masters – 85lbs
    Female Novice/Masters – 53lbs

3-28-16

Strength: Front Squats

Festivus WOD 1 – 25 to Life

  • 10-minute time cap …

    – 25 wall ball
    – 25 air squat
    – 25 no-rock hand-release push-ups
    – 25 double unders OR 50 single unders
    – 25 American kb swings
    – 25 double unders OR 50 single unders
    – 25 no-rock hand-release push-ups
    – 25 air squat
    – 25 wall ball

    WOD 1 STANDARDS

    Male Intermediate – 20lb medball, on-toes pushups, 10-feet wall-ball target, 53lb kb
    Female Intermediate – 14lb medball, on-toes pushups, 9-feet wall-ball target, 35lb kb
    Male Novice/Masters – 14lb medball, on-toes pushups, 10-feet wall-ball target, 44lb kb
    Female Novice/Masters – 10lb medball, on-knees pushups, 9-feet wall-ball target, 26lb kb

Sign up for Festivus Games at festivusgames.com

3-26-16

OPEN 16.5

21-18-15-12-9-6-3

Thrusters

Bar Facing Burpees

 

OR

“Ledesma“

Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 Toes to bar
15 Medicine ball cleans (20/14)

200m Run

 

 

3-24-16

Strength: Deadlifts

WOD:

10 min ARAMP

5 Overhead Squats

100m Run

20m Broad Jump

:30 Plank

 

3-22-16

Strength: Back Squats

Skill: Rope Climbs

 

WOD:21-15-9

Power Snatch (95/65)

Back Rack Lunges

*1 Tire Flip After Compeltion of each exercise

 

3-22-16

Skill: Bellator Mile

WOD: 10 Min Ascending Ladder

2 Kettle Bell Swings

2 Pull Ups

2 Box Jumps

4 Kettle Bell Swings

4 pull ups

4 box jumps

6 Kettle Bell Swings

6 pull ups

6 box jumps

8 kettle bell swings

8 pull ups

8 box jumps

3-21-16

Strength: Push Jerk/Split Jerk

WOD: 13min AMRAP

8 Sumo Deadlift High Pulls

8 Burpees

8 Hang Squat Cleans