WOD2

Saturday 11.1.14

Posted on 31. Oct, 2014 by in WOD2

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As many rounds and reps as possible in 20 minutes of:

7 Right Arm KB Hang Clean and Press
7 Left Arm KB Hang Clean and Press
Row 15 Cals
15 Wall Balls (20/14)
100′ Sled Pull

 “Every day may not be good, but there’s something good in every day.”

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Friday 10.31.14

Posted on 30. Oct, 2014 by in WOD2

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Teams of 2 complete as many rounds and reps as possible alternating in 15 minutes of:

7 Power Snatches (95/65)
7 Burpees
7 Box Jump on and Overs (24/20)

Partners will alternate movements to complete each round. Partner 1 performs 7 Power Snatches…Partner 2 performs 7 Burpees..Partners 1 performs 7 Box Jump on and Overs (1 round complete).  Continue this pattern for 15 minutes.

Rx’d + (115/80)

“If there is no struggle, there is no progress.”~Frederick Douglass

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Thursday 10.30.14

Posted on 29. Oct, 2014 by in WOD2

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For time:

21 Deadlifts (225/155)
50 Air Squats
9 Muscle Ups
15 Deadlifts (225/155)
50 Air Squats
7 Muscle Ups
9 Deadlifts (225/155)
50 Air squats
5 Muscle Ups

 1) Front Squat (work to heavy 5)

“By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest.”~Confucious

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Wednesday 10.29.14

Posted on 28. Oct, 2014 by in WOD2

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5 rounds of:

Every minute on the minute complete:

Minute 1-15 Bench Press reps (135/95)
Minute 2-Row for Max Cals
Minute 3-Max Ab Mat Sit Ups
Minute 4-200 M Run
Minute 5-Max Push Ups (deload)
Minute 6-Max Double Unders

“Learning is a gift.  Even when pain is your teacher.”~ Maya Watson

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Tuesday 10.28.14

Posted on 27. Oct, 2014 by in WOD2

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2 rounds of:

As many rounds and reps as possible in 6 minutes of:

5 Pull Ups
5 KB Swings (70/53)
5 Box Jumps (24/20)
Rest 3 minutes between rounds

Rx’d + Chest to Bar Pull Ups

Compare to 12.28.13

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

“It is the sweet, simple things of life which are the real ones after all.”~Laura Ingalls Wilder

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Monday 10.26.14

Posted on 27. Oct, 2014 by in WOD2

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4 rounds for time of:

600 M Run
15 Thrusters (95/65)
10 Toes to Bar

Rx’d + (135/95)

1) Back Squat 3 x 6 (across)

For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God—not by works, so that no one can boast.~Ephesians 2:8-9

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Sunday 10.26.14

Posted on 25. Oct, 2014 by in WOD2

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Rest Day

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Saturday 10.25.14

Posted on 24. Oct, 2014 by in WOD2

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For time:

Row 500 M
25 KB Swings (53/35)
Row 500 M
15 KB Swings (53/35)

1) As many rounds and reps as possible in 8 minutes of the following ascending ladder:

1 Strict Pull Up
2 Push Ups (deload)
2 Strict Pull Ups
4 Push Ups (deload)
3 Strict Pull Ups
6 Push Ups (deload)
4 Strict Pull Ups
8 Push Ups (deload)

Continue on to 5/10…6/12…7/14 and so forth.

2) Devote 10 minutes to one skill

“You can discover more about a person in an hour of play than in a year of conversation.”~Plato

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Friday 10.24.14

Posted on 23. Oct, 2014 by in WOD2

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As many rounds and reps as possible in 10 minutes of the following rep scheme of:

1 Power Snatch (115/80)
30 Double Unders
2 Power Snatches (115/80)
30 Double Unders
3 Power Snatches (115/80)
30 Double Unders
4 Power Snatches (115/80)
30 Double Unders
5 Power Snatches (115/80)
30 Double Unders

Continue through 6/30…7/30…8/30 and so forth.

Rx’d + (135/95)

“If you complain about the world moving too fast, slow down.”~Mike Dolan

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Thursday 10.23.14

Posted on 22. Oct, 2014 by in WOD2

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7 rounds of:

Minute 1-8 Bench Press reps + 10 Bounding Hurdle Jumps
Minute 2-2/3 Rope Climbs
Minute 3-15 Wall Balls (20/14)

Avoiding Metabolic Derangement

“If you don’t have time to do it right, when will you have time to do it over?”~John Wooden

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