Posts tagged ‘ascends’
Jan 18
WOD - FT 30min cap
WU: 2x’s
Jan 6
1/7 MON
1/7 MON WOD -
5 RFT
1 Ascend
10 pull ups
rest 3 min
Pull up series. Pick what works for you and get on it in 2013!
Ascends - Fast foot lock method
4 RFT
50m Sled drive
10 burpees
15 squats
** Clean Eating Challenge Bonus Activities will be posted here. Check the WOD blog daily for this – subscribe to our RSS feed from your WOD app.
Nov 29
11/29 THURS - Compare to 8/4 Skill: As a group review KB Jerks
WOD – ‘Action Hero’.
30 KB Jerks 35/53#
15 Hollow body rocks
3 Ascends
50m Sled drives
20 KB Jerks
20 Hollow body rocks
2 Ascends
50m Sled drives
10 KB Jerks
25 Hollow body rocks
1 Ascend
50m Sled drives
Nov 13
11/ 14 WED ’Partner’ WOD – ”Climb And Roll”.
1 – 600m row
2 – Blue run (665m) immediately followed with 20 air squats each
3 – 30 Side lunge/DBPP 20/35#
4 – Give out 10 burpees to your favorite team – you rest while they work
5 – 40 – KB pull overs
6 – 50 Push ups
* Roll of 1 dice – determines which exercise you and your partner do and determines how you begin your round. Odd = 10 WB’s each or even number = 2 ascends total
* You have 25 min to complete AMRAP’s
* Both team members may work at the same time and work can be divided up as desired.
* Run is to be completed by both team members.
Dec 12
Sep 14
Jun 5
