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Life changing fitness

May 30th, 2013

5/30/2013

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Picture
WOD - May 31, 2013 - Regional WOD 5
21-15-9
Deadlift (275/185)
Box Jumps (30/24)

Then:

3 rounds max Chest to Bar Pull Ups

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WOD - May 30, 2013

5/29/2013

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3-3-3-3-3
Weighted Dips

Then:

 3 RFT:
Row 500m
Run 500m

Rest exactly 3 minutes between rounds.  Post scores for each round.

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WOD - May 29, 2013

5/28/2013

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10:00 EMOM
Partner WOD 2Rep Front Squat
(Combined weight lifted is your score)

Then:

For time:
100 - Wall ball (20/14)
80 – Sit Ups
60 – Med ball Lunges
40 – 65/40 Dumbbell snatch, alternating arms,
20 – Front Squats (50% of 2RM from EMOM)

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WOD - May 28, 2013 

5/27/2013

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15:00 to find 3RM Hang Clean
(for 3 to count the bar must not touch the ground)

"Beep'n Push Ups"

Set to a Tabata Clock, do one push up at each "beep" and hold constant plank position the rest of the time.
Score: number of push ups

Bonus:
5:00 Max Lunge Burpees

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WOD - May 27, 2013 - "Keith"

5/26/2013

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Picture


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WOD - May 24, 2013

5/23/2013

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20 – 1
Back squat (185/135lb)
Pull Ups

Squat on the Odd
Pull ups on the even


Picture of the rack setup at the Canada East Regionals


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Wed, 22 May, 2013

5/22/2013

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5:00 to find Max box jump

5 rounds for time of:

40 Double Unders
30 Kettlebell Swings (55/35)
20 Box Jump (24/20)
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WOD - May 22, 2013 - Row, Push Ups

5/21/2013

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10:00 to find
4RM DB Press

Then:

15:00 AMRap

250m Row
25 Pushups

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WOD - May 21, 2013 - Happy Birthday to ME!

5/20/2013

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31- Pull Ups
5 – Clean & Jerk (135/95)
19 – deadlift (225/145)
31 – Double Unders
5 – deadlift (225/145)
19 – Clean & Jerk (135/95)
31 – V-ups
5 – Clean & Jerk (135/95)
19 – deadlift (225/145)
31 – Kb swings (75/55)
5 – deadlift (225/145)
19 – Clean & Jerk (135/95)
31 - burpees
5 – Clean & Jerk (135/95)
19 – deadlift (225/145)


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WOD - May 17, 2013 - Mystery WOD #5

5/16/2013

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Picture
Pt. 1 - Mystery

Pt. 2 -

6:00 Amrap
5 pull ups
4 DB Snatch (70/45)
3 forward rolls
2 Hand Stands (to wall)
1 Tire Flips


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