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Archive for WODS

  • November 17, 2013
  • By Luke Mintzas
  • Comments Off on 10/31/13
  • in WODS

10/31/13

056Skill:

Hand Stand Skills/Walking on hands

Strength:

Heaving Snatch Balance 6x6

Pistols 6x6 each leg

WOD:

In 14 minutes:

Row 2K,

then

AMRAP

5 Box Jumps(24/18),

5 DB Push Press (35/20),

5 Burpees

 

  • November 17, 2013
  • By Luke Mintzas
  • Comments Off on 10/30/13 WOD
  • in WODS

10/30/13 WOD

107Skill:

Double Unders

Strength:

Bench Press 1-1-1-1-1-1-1

Tabata Bicycle Crunches

WOD:

For Time:

Reverse Ladder 10-1:

KB Clean(L) 53/35,

HR Push Ups,

KB Clean(R),

Air Squats

 

 

  • November 17, 2013
  • By Luke Mintzas
  • Comments Off on 10/29/13 WOD
  • in WODS

10/29/13 WOD

173Skill:

Muscle Snatch - Drops

Strength:

Deadlift

1-1-1-1-1-1-1

WOD:

8 Rounds for Time:

8 Pull Ups,

8 MBC(20/14),

Run 400m

 

  • November 17, 2013
  • By Luke Mintzas
  • Comments Off on 10/28/13 WOD
  • in WODS

10/28/13 WOD

080Skill:

Heaving Snatch Balance

5x5

Strength:

Squat

1-1-1-1-1-1-1

WOD:

AMRAP - 7

10-20-30-40-50-....

Shoulder to OH (100/60),

Russian KB Swings (53/35)

  • November 17, 2013
  • By Luke Mintzas
  • Comments Off on 10/26/13 Team WOD
  • in WODS

10/26/13 Team WOD

05790 Seconds Burpees
90 Seconds Wall Balls (20/14)
90 seconds rest
90 seconds Burpees
90 seconds KB Swing 53/35
90 seconds rest
90 seconds Burpees
90 seconds Air Squats
90 seconds rest
90 Seconds Burpees
90 Seconds DB Press (25/15)
90 seconds rest
90 seconds Burpees
90 seconds Ab Mat Sit Ups
90 seconds rest
90 seconds Burpees
90 seconds Box Jumps (24/20)

Score = total points ÷ number of team members

  • November 11, 2013
  • By Luke Mintzas
  • Comments Off on 10/25/13 WOD
  • in WODS

10/25/13 WOD

019Skill:

Supabata™ 8

Alternate between

Knees to Elbows & Mountain Climbers

Strength:

KB Row & KB Sit Ups

8 sets of 8

WOD:

5 Rounds for time:

200m Run,

10 KB Cleans(53/35) (each side),

10 Box Jumps(24/18)

 

  • November 11, 2013
  • By Luke Mintzas
  • Comments Off on 10/24/13 WOD
  • in WODS

10/24/13 WOD

056Skill:

Burgener Warm Up & Snatch Skill Transfers

Strength:

Bench Press -

5 Reps at 75%,3 Reps at 85%,1+ at 95%

Squat -

5 Reps at 75%,3 Reps at 85%,1+ at 95%

WOD:

AMRAP 7

5 Shoulder to OH(100/60),

5 Jumping Lunges(hard count)

 

  • November 11, 2013
  • By Luke Mintzas
  • Comments Off on 10/23/13 WOD
  • in WODS

10/23/13 WOD

149Skill:

Foam Roll Lower Leg

Additional Mobility Drills

Strength:

5 - 100m Sprints

rest 1 minute between sprints

WOD:

EMOM 10

10 Ball Slams(20/10)

10 KB Swings(53/35)

Sprawl for points

 

  • November 11, 2013
  • By Luke Mintzas
  • Comments Off on 10/22/13 WOD
  • in WODS

10/22/13 WOD

011Skill:

Burgener Snatch Transfer

Strength:

KB Saxon Side Bend

KB Lunge to Over HeadKB Single Leg Deadlift

WOD:

5 Rounds for Time:

Row 500m

3 Hand Stand Push Ups

8 DB Squat Cleans(35/20)

 

 

  • November 11, 2013
  • By Luke Mintzas
  • Comments Off on 10/21/13 WOD
  • in WODS

10/21/13 WOD

004Strength

Press -

5 Reps at 75%,

3 Reps at 85%,

1+ at 95%,

Deadlift -

5 Reps at 75%,

3 Reps at 85%,

1+ at 95%

Benchmark #4

Cindy

20 min. AMRAP :

5 pull ups,10 push ups, 15 squats

 

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