Wednesday
Posted in Daily WOD (workout of the day) on March 9th, 2010 by corrieWOD: 5 rounds for time
1 rope climb
5 handstand push-ups
15 OH squats ( 45#/ 35#)
CHALLENGE: To be done before WOD
5 attempts at max height box jump
WOD: 5 rounds for time
1 rope climb
5 handstand push-ups
15 OH squats ( 45#/ 35#)
CHALLENGE: To be done before WOD
5 attempts at max height box jump
WOD:
Deadlift 1, 1, 1, 1, 1
rest 5min
Bench Press: 8 sets of 2 reps, 45 sec rest between sets (use 60% of 1RM)
Challenge:
Max Double-unders in 2min (challenge to be done before max dl’s)
WOD:
A. “Cindy” in 6min (5 pull-up’s, 10 push-up’s, 15 squats)
4min rest
B. Max reps Burpees in 1min
3min rest
C. 40 Toes to Bar in as few sets as possible
Challenge: 1 attempt at max watts on the rower
WOD:
Shoulder Press: in 5 sets build quickly to a heavy single rep (not 1RM)
Deadlift: (60% of 1RM) 8 sets of 2 reps, with exactly 45sec rest between sets
Rest 4min
3 times through:
15 kettlebell swings 1.5/1pood
25 doubleunders (sub 3x single unders, or 1:1 tuck jumps)
rest 90sec
Challenge Friday: pick one of the weeks challenges and beat the best posted score
On Deadlift portion- focus on speed on the pull. Stay tight, and drop the weight back to the floor after second rep.
WOD: Nicole
As Many Rounds As Possible in 20minutes:
400m run
Max rep pullup’s
Challenge: max jumping split squats in 30 sec.
WOD: Overhead Squat: 5 sets of 5 reps
Snatch Balance: 3 sets of 3 reps
Hang squat clean/split jerk (50% of 1rep max) 3/3, 4/4, 5/5
Challenge: max Back Extensions in 30s
6 rounds:
300m row
30 push-up’s
rest 3min.
Challenge: L-sit hold for time
3-2-1 go: row 300m, do 30 push-up’s, rest 3 min., row 300m, do 30 push-up’s, rest 3 min., row 300m, do 30 push-up’s, rest………
Scaling options: reduce number of rounds.
Post total working time to comments.
1RM back squat
1RM shoulder press
1RM deadlift
Challenge of the day: Max clapping push-up’s in 30 seconds
Post loads to comments
Warm up: see board
WOD: ”Chelsea”
Each minute on the minute for up to 30 minutes complete:
5 pull ups
10 push ups
15 squats
Go for as long as you can. Best score is whoever makes it closest to 30. Post rounds to comments. Scaling option: type of pull ups, push ups.
If you finish and you stopped at a low minute mark, take a few minutes rest, then pick a lift that you feel you need work on and practice it for the remainder of the class.
Warm up: see board
Skill: OHS 3×3
WOD: 15-12-9
front squat 75#/ 45#
row for calories ( 15 calories, 12, calories, 9 calories)
Scaling option: adjust fs weight.
My original reps were 21-15-9. After 2 sets of people completed this wod, I would say that 21-15-9 is a good amount.