4 ROUNDS WITH A 30 MINUTE TIME CAP
4 STRICT HAND STAND PUSH UPS
10 STRICT KNEE TO ELBOWS
4/1 ED WHITE PUSH UPS (10 YARDS)
10 KB SWINGS
4 STAIR HOPS
INSERT ED WHITE VIDEO DEMO HERE
7-28-14
NOTE STRICT MOVEMENTS FOR FIRST HALF OF EACH ROUND THEN CHANGE TO EXPLOSIVE AND PLYOMETRIC. ADJUST YOUR PACE AND FOCUS ACCORDINGLY.
4 ROUNDS WITH A 30 MINUTE TIME CAP
4 STRICT HAND STAND PUSH UPS
10 STRICT KNEE TO ELBOWS
4/1 ED WHITE PUSH UPS (10 YARDS)
10 KB SWINGS
4 STAIR HOPS
4 ROUNDS WITH A 30 MINUTE TIME CAP
4 STRICT HAND STAND PUSH UPS
10 STRICT KNEE TO ELBOWS
4/1 ED WHITE PUSH UPS (10 YARDS)
10 KB SWINGS
4 STAIR HOPS
7-25-14
3 ROUNDS FOR TIME OF
SMALL LAP
20 WALL BALL
10 TOE TO BARS
10 KB SWINGS
REST
PRACTICE TECHNIQUE, BREAK INTO SETS WORK ON ADDING WEIGHT EACH SET
25-30 DEADLIFT
SMALL LAP
20 WALL BALL
10 TOE TO BARS
10 KB SWINGS
REST
PRACTICE TECHNIQUE, BREAK INTO SETS WORK ON ADDING WEIGHT EACH SET
25-30 DEADLIFT
7-21-14
PICK A CHALLENGING WEIGHT YOU CAN GET 4 REPS OF AND STILL HAVE TIME TO RECOVER BEFORE MINUTE TIMER BEEPS SIGNALING ANOTHER 4 REPS, AND SOMETHING THAT YOU WILL BE ABLE TO HANDLE FOR 24 TOTAL REPS FOR 6 MINUTES OF
EVERY MINUTE ON THE MINUTE SNATCHES 4 REPS FOR 6 MINUTES
REST
PRACTICE DOUBLE UNDERS, PISTOLS, AND DIPS (RING OR OVER BAR)
EVERY MINUTE ON THE MINUTE SNATCHES 4 REPS FOR 6 MINUTES
REST
PRACTICE DOUBLE UNDERS, PISTOLS, AND DIPS (RING OR OVER BAR)
7-18-14
CARDIO PACE OF...
25 CALORIE ROW
25 WALL BALL
25 TOE TO BARS
25 SOTT PRESS
25 BURPEE SLED SHOVE
REST
SKILL PACE, BREAKING UP REPS AND ADJUSTING WEIGHT FOR YOUR NEEDS WHILE WORKING ON DEPTH AND PROPER TECHNIQUE
25 FRONT SQUATS
25 CALORIE ROW
25 WALL BALL
25 TOE TO BARS
25 SOTT PRESS
25 BURPEE SLED SHOVE
REST
SKILL PACE, BREAKING UP REPS AND ADJUSTING WEIGHT FOR YOUR NEEDS WHILE WORKING ON DEPTH AND PROPER TECHNIQUE
25 FRONT SQUATS
SOTTS PRESS
BURPEE SLED SHOVE
7-14-14
4 MINUTES AT EACH STATION WITH 2 MINUTES REST REST BETWEEN STATIONS. SEE HOW FAR YOU CAN GET WITHIN EACH 4 MINUTE STATION
4 CHEST TO CHEST WALL CLIMB
10 KETTLEBELL SUMO DEADLIFT HIGH PULLS
4 MUSCLE UPS
10 TOE TO BARS
4 HIGH BOX JUMPS
10 GHD SIT UPS
40 JUMPROPE (SINGLES OR DOUBLES)
10 DIVER PUSH UPS
BONUS: 4 ROUNDS OF 40 YARD SLED SPRINT
4 CHEST TO CHEST WALL CLIMB
10 KETTLEBELL SUMO DEADLIFT HIGH PULLS
4 MUSCLE UPS
10 TOE TO BARS
4 HIGH BOX JUMPS
10 GHD SIT UPS
40 JUMPROPE (SINGLES OR DOUBLES)
10 DIVER PUSH UPS
BONUS: 4 ROUNDS OF 40 YARD SLED SPRINT
7-11-14
FRISBIE-FORSETH WEDDING WOD INSPIRED REMIX FROM SEPT 2013
2 TIMES THROUGH, 6 ROUNDS TOTAL, USE HEAVY ENOUGH WEIGHT FOR CHALLENGE BUT SAFE ENOUGH FOR A CARDIO PACE
2 TIMES THROUGH, 6 ROUNDS TOTAL, USE HEAVY ENOUGH WEIGHT FOR CHALLENGE BUT SAFE ENOUGH FOR A CARDIO PACE
5 FRONT SQUAT (ROUNDS 1,4)
5 HANG CLEANS (ROUNDS 2,5)
5 SHOULDER TO OVERHEAD (ROUNDS 3,6)
10 PUSH UPS AND 10 GHD SIT UPS FOLLOW EVERY ROUND
BONUS: IMMEDIATELY AFTER FINISHING ABOVE WOD COMPLETE 10 STAIR RUNS
7-7-14
4 ROUNDS OF
SMALL LAP AROUND BUILDING
10 KNEE TO ELBOW
10 SOTTS PRESS
5 LITTLE BOX BIG BOX JUMPS
ONE LEGGED BACKWARDS STAIR CRAWL (ALTERNATE LEGS EACH ROUND OR HALF WAY UP)
REST
6-8 TABATA(20 SECONDS WORK 10 SECONDS REST) ROUNDS ALTERNATING BETWEEN
L-SITS AND DOUBLE UNDERS
SMALL LAP AROUND BUILDING
10 KNEE TO ELBOW
10 SOTTS PRESS
5 LITTLE BOX BIG BOX JUMPS
ONE LEGGED BACKWARDS STAIR CRAWL (ALTERNATE LEGS EACH ROUND OR HALF WAY UP)
REST
6-8 TABATA(20 SECONDS WORK 10 SECONDS REST) ROUNDS ALTERNATING BETWEEN
L-SITS AND DOUBLE UNDERS
2014 Mixed Fitness Games, 4th of July!!!!
BOYS VS GIRLS
3 SEPARATE ROUNDS FOR TIME
20 BODY SQUATS
10 PUSH UPS
100 YARD SLED PUSH 90/70
20 BODY SQUATS
10 PUSH UPS
100 YARD SLED PUSH 90/70
20 BODY SQUATS
10 PUSH UPS
2 SEPARATE ROUNDS FOR TIME
3 BACKWARDS STAIR CRAWLS
1 ROUND FOR TIME
20 CLEAN AND JERK 135/95
3 SEPARATE ROUNDS FOR TIME
20 BODY SQUATS
10 PUSH UPS
100 YARD SLED PUSH 90/70
20 BODY SQUATS
10 PUSH UPS
100 YARD SLED PUSH 90/70
20 BODY SQUATS
10 PUSH UPS
2 SEPARATE ROUNDS FOR TIME
3 BACKWARDS STAIR CRAWLS
1 ROUND FOR TIME
20 CLEAN AND JERK 135/95
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