Monthly Archives: June 2011

WOD A.M.R.A.P  x  20 BURPEE DEADLIFT  185/125  x  10AIR SQUAT  x  30ROW  x  250

WOD 6 ROUNDS PLATE PUSH PRESS  70/45  x  6SLAM BALL  30/20  x  6KETTLEBELL SWING  72/45  x  6

WOD 10-9-8-7-6-5-4-3-2-1OVERHEAD SQUAT  135/95  MUSCLE UP

WOD 5 ROUNDS SNATCH  135/95  x  5 WEIGHTED PULL-UPS  35/25  x  5 ONE LEG BOX JUMP  x  5 each leg

WOD A.M.R.A.P  x  7 MINUTES BURPEE PULL-UP

 ***** ATTENTION  ATTENTION  ATTENTION  ***** We will be having a potluck after the Saturday, June 25th, Unconventional workout. This Unconventional will be at 10am at the Chesapeake City Park as well. Please bring a dish to share, preferrably something paleo, as well as whatever beverage you would like to consume. Kids, spouses and friends are […]

WOD THE BEAR

 WOD SNATCH  =  FIND ONE REP MAX 100 BURPEES FOR TIME

WOD PUSH JERK  =  FIND ONE REP MAX A.M.R.A.P  x  7 PUSH PRESS  115  x  7ROPE  x  1  ( no feet)DOUBLES  x  30

WOD OVERHEAD SQUAT  =  FIND ONE REP MAX 3 ROUNDS FRONT SQUAT  BODYWEIGHT  x  10GHD SIT-UP  x  30FRONT SQUAT  x  5GHD BACK  x  30AIR SQUAT  x  30

WOD 5 ROUNDS SNATCH  95/65  x  7BURPEE  x  3PULL-UP  x  7TOE TO BAR  x  3

WOD RUN  x  800 meters DEADLIFT  bodyweight  x  150 RUN  x  800 METERS *** EVERY TIME YOU DROP THE BAR DO 3 ROPE CLIMBS