WOD A.M.R.A.P x 20 BURPEE DEADLIFT 185/125 x 10AIR SQUAT x 30ROW x 250
Monthly Archives: June 2011
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