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WOD

Saturday 5.7.16

Posted on 06. May, 2016 by in WOD2

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Teams of 2 complete as many rounds and reps as possible in 20 minutes of:

30 Strict Ring Dips
40 Toes to Bar
50 One Arm DB Snatches (70/50)
60 Push Jerks (135/95)

Only one partner working at a time during movements to accomplish total reps as a team.

1) Every minute on the minute for 12 minutes complete:

Even minutes-“Goat 1”
Odd minutes-“Goat 2″

“Mothers hold their children’s hands for a short while, but their hearts forever.”

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Friday 5.6.16

Posted on 05. May, 2016 by in WOD2

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Complete the following:

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

1) For time:

Row 1000 M

Compare to 1.9.15

“It’s not the hours you put in it’s what you put in the hours.”

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Thursday 5.5.16

Posted on 04. May, 2016 by in WOD2

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Teams of 2 complete:

3 rounds for time of:

80 Wall Balls (20/14)
60 KB Swings
40 Box Jumps (24/20)

Reps may be partitioned any way.  Only one person working at a time.

Are You Having Fun?

“Mistakes are part of the dues one pays for a full life.”~Sophia Loren

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Wednesday 5.4.16

Posted on 03. May, 2016 by in WOD2

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As many rounds and reps as possible in 12 minutes of:

6 Deadlifts (225/155)
12 Push Ups (deload)
24 Double Unders

Compare to 6.23.15

1) DB Bench Press 4 x 8-12 reps

2) 4 rounds not for time of:

Max reps Strict Bar Dips
10 Banded One Arm Kneeling Chest Pulls

“Let us be grateful to the mirror for revealing to us our appearance only.”~Samuel Butler

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Tuesday 5.3.16

Posted on 02. May, 2016 by in WOD2

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

100 M Run
Max reps Muscle Ups
200 M Run
Max reps Muscle Ups
400 M Run
Max reps Muscle Ups
600 M Run
Max reps Muscle Ups
800 M Run (MMS)
Max reps Muscle Ups

Compare to 6.24.15

“The manner of giving is worth more than the gift.”~Pierre Corneille

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Monday 5.2.16

Posted on 02. May, 2016 by in WOD2

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21-15-9 reps for time of:

Power Clean and Jerks (135/95)
Burpees
Complete 50 Air Squats at the completion of each round

1) Back Squat 5-5-5-5-5 (climbing)

“The value of consistent prayer is not that He will hear us, but that we will hear Him.”~William McGill

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Sunday 5.1.16

Posted on 30. Apr, 2016 by in WOD2

Mud

Rest Day

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Saturday 4.30.16

Posted on 29. Apr, 2016 by in WOD2

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5 rounds for max reps of:

Bench Press (bodyweight/.75 bodyweight)
Strict Pull Ups

Rest as needed between rounds. 

Post reps for both exercises in all rounds.

1) Every minute on the minute for 12 minutes complete:

Even minutes-“Goat 1”
Odd minutes-“Goat 2″

“Success is not final, failure is not fatal: it is the courage to continue that counts.”~Winston Churchill

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Friday 4.29.16

Posted on 28. Apr, 2016 by in WOD2

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5 rounds for time of:

21 Wall Balls (20/14)
14 Toes to Bar
7 Power Snatches (135/95)

“Beware the fury of a patient man. “~John Dryden

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Thursday 4.28.16

Posted on 27. Apr, 2016 by in WOD2

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Teams of 2 complete as many rounds and reps as possible alternating in 17 minutes of:

12 Burpees
200 M Run
12 Deadlifts (225/155)

Partners will alternate movements to complete each round. Partner 1 performs 12 Burpees…Partner 2 performs 200 M Run..Partners 1 performs 12 Deadlifts (1 round complete).

The Road To The Games-Video

“It is all about effort, not performance.”

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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