50, 40, 30, 20
Power Clean 135#
Burpee
KBS 2 Pood
HSPU
Time : 17:49
Friday, September 28, 2012
TRAINER SUMMIT - SAN DIEGO
Trainer WOD - Dave Lipson, James Hobart, Nicole Carol, Dough, Bethanie, Rudy
50, 40, 30, 20
Power Clean 135#
Burpee
KBS 2 Pood
HSPU
Time : 17:49
50, 40, 30, 20
Power Clean 135#
Burpee
KBS 2 Pood
HSPU
Time : 17:49
Thursday, September 27, 2012
TRAINER SUMMIT - SAN DIEGO
Trainer WOD With Spencer Hendal, Chuck, Drummond + Doug
400m
100 Thruster 135#
75 MU
100 TTB
400m
Time : 20:49
400m
100 Thruster 135#
75 MU
100 TTB
400m
Time : 20:49
Monday, September 24, 2012
Saturday, September 22, 2012
Friday, September 21, 2012
FRONT SQUAT 1RM + WOD
Front Squat 1RM With DarkKnight , Wolverine + Viper
280# / 305.5#PR
Then
21, 15, 9 (V)
WallBall 10Kg
KBS 2 Pood
DU
Time = 6:07
280# / 305.5#PR
Then
21, 15, 9 (V)
WallBall 10Kg
KBS 2 Pood
DU
Time = 6:07
Tuesday, September 18, 2012
BOX SQUAT + WOD
Box Squat With Killer + Viper
230# x 2 x 12
Then
OTM 8 Mins
3 STO 170#
3 MU
Score = DNF 7 Reps
230# x 2 x 12
Then
OTM 8 Mins
3 STO 170#
3 MU
Score = DNF 7 Reps
Monday, September 17, 2012
SHOULDER PRESS 1RM + WOD
Shoulder Press
160# / 180#F / 180#F / 171#
Then
5 Rd
1 Min On / 1 Min Off
12 Thruster 100#
Score = 8:22
160# / 180#F / 180#F / 171#
Then
5 Rd
1 Min On / 1 Min Off
12 Thruster 100#
Score = 8:22
Saturday, September 15, 2012
TEAM WOD
Team Alpha = Wizard, Chaos, NightMare + Joseph
7 Sets
15 Unbroken KBS 2 Pood
AMRAP
Row (Cal)
DU
Push Press 100#
Burpee
DNF (60mins Cut Off) 1 round to go
7 Sets
15 Unbroken KBS 2 Pood
AMRAP
Row (Cal)
DU
Push Press 100#
Burpee
DNF (60mins Cut Off) 1 round to go
Friday, September 14, 2012
DEADLIFT + WOD
DeadLift With Wolverin + Viper
252# + Green Bands
x 1 x 10
Then
OTM
3 HSPU
1 Clean 230#
Score = 7:41
252# + Green Bands
x 1 x 10
Then
OTM
3 HSPU
1 Clean 230#
Score = 7:41
Wednesday, September 12, 2012
Tuesday, September 11, 2012
SNATCH + WOD
Snatch
175#PR / 186#F / 186#PR / 191.5F / 191.5F
Then (12mins cut)
5 MU
5rds
7 Hang Power Clean 165#
5 Front Squat
3 STO
5 MU
DNF = 1 Rd + 5 MU to go
175#PR / 186#F / 186#PR / 191.5F / 191.5F
Then (12mins cut)
5 MU
5rds
7 Hang Power Clean 165#
5 Front Squat
3 STO
5 MU
DNF = 1 Rd + 5 MU to go
Monday, September 10, 2012
Friday, September 7, 2012
WEIGHTED PULL UP + WOD
Weighted Pull Up
32Kg / 34kg / 35F
Then
4 Rds
2Min On / 1 Min Off
5 TTR
5 OHS 140#
Score = 3 Rds / 2 Rds + 4TTR / 2 Rds + 5 TTR / 2 Rds + 4 TTR
32Kg / 34kg / 35F
Then
4 Rds
2Min On / 1 Min Off
5 TTR
5 OHS 140#
Score = 3 Rds / 2 Rds + 4TTR / 2 Rds + 5 TTR / 2 Rds + 4 TTR
Wednesday, September 5, 2012
HANG CLEAN + WOD
Hang Clean With Killer + Butcher + Wolverin
100# + Red Bands x 2 x 6
122# + Red Bands x 2 x 2
144# + Red bands x 2 x 2
Then
100, 75, 50 DU
AES
21 WallBall
150m
Time = 10:37
100# + Red Bands x 2 x 6
122# + Red Bands x 2 x 2
144# + Red bands x 2 x 2
Then
100, 75, 50 DU
AES
21 WallBall
150m
Time = 10:37
Tuesday, September 4, 2012
BOX SQUAT + WOD
Box Squat With Killer + Wolverin
30Kg chains + 2 Pood KBs
x 2 x 10
Then
OTM (10 Mins)
1 Deadlift 320#
2 MU
Score = 9:14
30Kg chains + 2 Pood KBs
x 2 x 10
Then
OTM (10 Mins)
1 Deadlift 320#
2 MU
Score = 9:14
Saturday, September 1, 2012
TRAINER WOD
Trainer WOD (Jami + Kimo)
7 Mins AMRAP
1 KBS 2 Pood
1 Box Jump 34'
2 KBS
2 Box Jump....
Score = 8 Rds + 4 Box Jump
Then
GHD Sit Up
x 15 x 3
GH Raise
10 / 7 / 6
7 Mins AMRAP
1 KBS 2 Pood
1 Box Jump 34'
2 KBS
2 Box Jump....
Score = 8 Rds + 4 Box Jump
Then
GHD Sit Up
x 15 x 3
GH Raise
10 / 7 / 6
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