Monthly Archives: August 2011

WOD: 100 Push ups 1600m run 100 Sit ups 1600m run

WOD: Shoulder Press 5-5-5-5-5 reps

AMRAP 15 minutes: 10 x Push ups 10 x Squats 10 x Sit ups 10 x Wall Balls 5 Strict Pull ups

3 x 200m sprints, 3 x 400m sprints, 3 x 600m sprints. The rest time is the amount of time it took to run the previous sprint, i.e., 200m took 75 sec, rest 75 sec then run the next sprint.

Mobility WOD and rest day.

Mobility WOD and rest day.

Filthy Fifty 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Sit ups 50 Wall ball shots, 20 pound ball 50 … Continue reading →

5 Rounds for time 7 x Kettlebell Thruster (45lb) 11 x Burpees

800m max effort time trial Make up any Bench marks that you missed.

  1Rm Back squat (10 minutes to reach max) Rest 15 Minutes 400m time trial (max effort) Rest 10 Minutes Max Unbroken efforts of the following: Pull ups (Once the bar is released the effort ends) Rest 3 minutes Box … Continue reading →