Friday 05.18.12
By Martin | Thursday, May 17, 2012
1) Work up to a max of:
1 clean+3 front squats
2) AMRAP in 12 minutes:
5 burpees
5 reps dumbbell hang power cleans+dumbbell shoulder to overhead.
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Thursday 05.17.12
By Martin | Wednesday, May 16, 2012
1) Practice ring skills
Pull ups, dips, levers, muscle ups, etc.
2) AMRAP in 15 minutes
13 Dumbbell presses
13 Knees to elbows
13 Box jumps
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Wednesday 05.16.12
By Martin | Tuesday, May 15, 2012
1) Weighted pull ups
Work up to a 5 rep max.
2) For time:
14 One arm overhead squats (45#/30# dbell,7 reps in each hand)
Run 400 meters
Class A=5 rounds
Class B=4 rounds
Class C=3 rounds
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Tuesday 05.15.12
By Martin | Monday, May 14, 2012
1) Hang power cleans
3-3-3-3-3
2) Row 2 minutes for meters
Rest 1 minutes
Max reps air squats in 1 minute
Rest 1 minute
Row 2 minutes for meters.
If the second row is less than the first pay a 1 ring push ups penalty for each meter less.
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Monday 05.14.12
By Martin | Sunday, May 13, 2012
It’s never too early to start a fitness program.
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
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Topics: WOD | 1 Comment »
Friday 05.11.12
By Martin | Thursday, May 10, 2012
Just turned 50 and having a blast.
5 Rounds for time
10 One arm kettlebell swings right arm
10 One arm kettlebell swings left arm
10 Kettlebell crosschops over right shoulder
10 Kettlebell crosschops over left shoulder
10 Steps walking lunges with kbell in right hand
10 Push ups
10 Steps walking lunges with kbell in left hand.
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Topics: WOD | 3 Comments »
Thursday 057.10.12
By Martin | Wednesday, May 9, 2012
1) Thrusters
Find a 5 rep max
2) For time
21-15-9
Push ups
Dumbbell clusters
Mountain climbers
Do push ups and mountain climbers with hands on dumbbells.
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Wednesday 05.09.12
By Martin | Tuesday, May 8, 2012
1) Deadlift
Work up to a heavy set of 5 reps
Rest 5 minutes then execute a set of max rep deadlifts
2) For time
10-9-8-7-6-5-4-3-2-1 Pull ups
1-2-3-4-5-6-7-8-9-10 Burpees
Alternate exercises.
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Tuesday 05.08.12
By Martin | Tuesday, May 8, 2012
1) Press
1-1-1
2) For time
200 Kettlebell swings (35#/50#)
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Monday 05.07.12
By Martin | Sunday, May 6, 2012
1) Back squats
5-5-5
2) 5 Rounds for time
7 Burpees
9 Pull ups
11 Abmat sit ups.
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