WOD 20140623

SWOD:

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

DWOD:
Complete 10 rounds:

16-20″ Lateral Hops (2 feet) – 5 reps
Sprint 20 yards

Rest 60 seconds between rounds

*Start on the side of the hurdle/cone/box and perform a lateral jump over the obstacle landing in a good athletic position. Immediately, hop back over the box, repeating this movement. On the fifth jump, land land in a good athletic position, transition into a 20 yard sprint.

Continue reading WOD 20140623

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WOD 20140620

IMG_1950
3 x 70 Kg (155 lbs)
3 x 70 Kg (155 lbs)
3 x 66,2 Kg (135 lbs + 5 Kg)
3 x 66,2 Kg (135 lbs + 5 Kg)
3 x 66,2 Kg (135 lbs + 5 Kg)
5 times:
10 x tire tipping
10 Burpees tire jump

Strict Chin Ups 4 x max reps
7
8
8
8
12 x Kipping pull-ups 

 

WOD 20140619

Back Squat
3 x 3 (85% of 1 RM)
2x 100 Kg
3 x 97,5 Kg
3 x 97,5 Kg
Bench Press
3 x 3 (85 % of 1 RM)
3 x 75 Kg
WOD:

Complete 5 rounds for time:

12 Barbell Walking Lunges @ 42,5 Kg (35%- 40% of 1 RM Squat)
12 Dynamic Push Ups 
Row 30 seconds ( 125 meters )
Time: 10:59

WOD 20140618


Push Press 
3 x 3 (85% of 1 RM) 46,5 Kg
3 Times for time:
3 Hang Power Snatches 95 lbs
6 Overhead Squats (95 lbs/43 Kg)
9 Burpees
12 Pull-ups
Time: 8:10

WOD 20140613

Benchmark day:

10 min EMOM Handstand Push-Ups:
Every minute of the minute, perform 4 handstand push-ups, face towards the wall. End each set with a roll-down.

So I did my first HSPU:s, and at the same time, it was 40 of them 😀

 

KellyWILSON!

Five rounds for time of:
Run 400 meters
30 Box jump, 20 inch box
30 Wall ball shots, 7,5 Kg ball

Time: 30:11
Splits:  5:41-5:55-6:19-6:35-5:39