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Archive for WODS

  • November 17, 2013
  • By Luke Mintzas
  • Comments Off on 11/5/13 WOD
  • in WODS

11/5/13 WOD

082Skill:

Behind the neck Split Jerk 5x5

Strength:

KB Single Leg Deadlift 5 sets of 8 each leg

Run 800m

WOD:

3 Rounds for time:

30 Wall Ball (20/14),

30 DB Hang to OH (35/25)

 

  • November 17, 2013
  • By Luke Mintzas
  • Comments Off on 11/4/13 WOD
  • in WODS

11/4/13 WOD

027Skill:

Ring Tucks

Strength:

Ring Rows 8x8

WOD:

Benchmark #6

'Jackie'

For Time:

Row 1000m,

50 reps 45lb thrusters,

30 pullups

  • November 17, 2013
  • By Luke Mintzas
  • Comments Off on 11/2/13
  • in WODS

11/2/13

073In 2 person teams:

4 Rounds 200m KB Rack walk & KB Swings (53/35)
Each team member will do each exercise twice.  While one team member is doing KB Rack walk, other team member is doing KB Swings.
4 Rounds 200m backwards run &KB Thrusters (53/35)
Each team member will do each exercise twice.  While one team member is doing backwards run, other team member is doing KB Thrusters.
4 Rounds 200m sprint & Burpees
Each team member will do each exercise twice.  While one team member is doing sprint, other team member is doing Burpees.
4 Rounds 200m lateral shuffle & KB SDHP (53/35)
Each team member will do each exercise twice.  While one team member is doing lateral shuffles, other team member is doing KB SDHP.
Score is total rep count divided by time in seconds.
  • November 17, 2013
  • By Luke Mintzas
  • Comments Off on 11/1/13 WOD
  • in WODS

11/1/13 WOD

127Skill:

Tabata 4 - KB Snatch

Strength:

Press 1-1-1-1-1-1-1

Ring Dips 6x6

WOD:

8 Rounds for Time:

8 DB Snatch(35/20),

8 TTB,

200m Run

 

  • 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)

 

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