Monthly Archives: March 2012

Team WOD Teams of 2, 1 person working at a time 60 kettlebell swings (24/16) 70 thrusters (45/30) 80 burpees 90 wallballs

Strength Overhead squat 3-3-3-3-3 Met-con AMRAP (12min) 10 thrusters (40/25) 10 box jumps (30/24)

Strength Pull-up/muscle-up, volume training (10 min) Each minute – perform a maximum number of quality reps. This number should be maintained for the 10 minutes. Met-con 5 RFT 10 toes to bar 10 power snatch (35/25)

WOD 3 x 5 min AMRAP, 2 min rest between AMRAPs 10 kettlebell swings (24/16) 10 wallballs Mobility Keg drill (4 min)

Strength 4 sets – Max rep handstand pushup Met-con 3 RFT 10 clean and jerk (50/30) 15 burpees

STRENGTH pull up/muscle up -  volume training  10 mins every minute on the minute do a set of strict pull ups/muscle ups. pick a number you can maintain for 10 minutes. MET – CON 21 – 15 – 9 overhead … Continue reading →

Team Wod Teams of two AMRAP 15 mins KB swings 24/16 one partner runs 200m the other does as many kb swings as possible then switch add all kb swings done in 15 mins

open wod 12.5

Prep and strategy for open wod 12.5

Strength press 5×1 warm up well then do 5 heavy singles with perfect form Met-con AMRAP 12 minutes 7 kb swings 24/16 7 chest to bar pull ups 7 burpees