Archive for July 2012
Wednesday August 1
July 31, 2012 | Author Rudds
Max Effort
Back Squat
5-5-5-5-5
WOD
3 ROUNDS
Run 100m
10 Burpees
Posted in WOD
Tuesday July 31
July 30, 2012 | Author Rudds
Double WOD
A – For Time
Row Olympic Distance -2000m
B – For Form
Bear Complex
The Bear is
This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do that seven times for one round without releasing the bar.
Do 5 rounds total working up to your max.
You can rest in between rounds.
Posted in WOD
Monday July 30
July 29, 2012 | Author Rudds
BUY IN
Accumulate 1 minute of each
Pank
Side Plank L
Side Plank R
MAX EFFORT
Power Clean
5-5-5-5-5
WOD
ANNIE
Posted in WOD
Friday July 27
July 27, 2012 | Author Rudds
Focus
Catch up on a missed Max Effort or work on a skill
WOD
OMEM
2 x C&J @ 75% 1RM
Posted in WOD
Wednesday July 25
July 24, 2012 | Author Rudds
Max Effort
Behind Neck Push Press
3-3-3-1-1-1
WOD
21-15-9
Deadlift
Sit ups
Posted in WOD
Tuesday July 24
July 23, 2012 | Author Rudds
Focus
Max Height Box Jumps
WOD
12 minute AMRAP
20 KB Swing
30 Double unders
Posted in WOD
Monday July 23
July 22, 2012 | Author Rudds
Focus
KB skills
Clean & Press
Snatch Tekkers
WOD
1/2 Karen
with OMEM
3 Burpee
Posted in WOD
Friday July 20
July 19, 2012 | Author Rudds
Focus
OMEM for 12 minutes
2 Clusters
WOD
1 x Power Clean
1 Round of ‘Burping Cindy ‘
2 x power Clean
1 Round of ‘Burping Cindy’
3………
Assend up the ladder as far as you can in 15 Minutes
*******
Burping Cindy
5 Pull Up
10 Burpees
15 Squats
Posted in WOD
Thursday July 19th
July 18, 2012 | Author Rudds
Focus
Ring Work
WOD
7 Rounds
10 Press Ups
12 Pull Ups
15 KB Swings
Posted in WOD
