TEST WOD “Tyler” Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 reps
Archive for January, 2012
WARM UP/ Focus work 10 reps of Hand Stand work // feet on box – [times per round] 2,4,6,8,10,12,14,16,18,20sec. Primal Squat [5 min. (Hold)] The Worm (5 X) WOD 8 rounds of: Run 400 meters 45 lb. Thruster, 15 reps Rest 60 seconds Cool down/ Mobility Do the needful
TEST WOD 1/23/12
Posted: 2012/01/23 in CleansTags: Cleans, Ham Strings, Pull ups (Strict), Row, Shoulders
Warm Up // Focus Work: Row: 3 Rounds of 400 meters w/ 60 seconds between rounds Pull-Ups: 25 Strict // weighted if possible // bands if needed Over Head Squats: 25 // Heavy Dumbbells WOD: Resting 60 seconds between sets: Clean: 5-5-5-5-5-5-5-5-5-5 Rx M: 95lbs. Rx W: 65lbs. Mobility // Stretching: Focus on: ham string [...]
Test WOD Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight [...]
