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Tag: total fitness

WOD 4-9-2015

WOD 4-9-2015

Warm-up 3 Rounds NFT (not for time) 12 Overhead Squats (pvc or appropriate empty barbell) 10 Push-Ups 8 Ring Rows Metcon (Time) *25 minute time cap “Wittman” 7 Rounds For Time 15 KB Swings (24/16) 15 Power Cleans (95/65) 15 Box Jumps (24″/20″) U.S. Army Sergeant Jeremiah Wittman, 26, was killed on February 13, 2010.

WOD 4-7-2015

WOD 4-7-2015

Warm-up (No Measure) 3 Rounds NFT (not for time) of: 20 Kettlebell Swings (face level) 10 Overhead Walking Lunges (use a plate) 5 Strict Pull-Ups Metcon (Weight) *repeat 7 times (7 rounds) EMOTM 21minutes (set clock for 21 minutes and finish all rounds) Min 1: 5 Ground to Overhead (135/95) Shoulder Press or Push Press or Push Jerk (scale down if needed) Min 2: 3 Muscle Ups or 8 C2B Pull Ups or 12 Pull Ups Min 3: 40 DU’s…

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WOD Intervals 3-24-2015

WOD Intervals 3-24-2015

AMRAP: 30 minutes – keep track of distance Intensity: beginners RX: walk/jog per time Process (RX): this means do exercise as prescriptive. Warm-up stretch 5 minutes 20x air squats Workout Cover max distance during each interval jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 minutes walk 3 minute jog/speed walk 3 minutes walk 1 minute jog/speed walk 3 minutes walk 3 minute jog/speed walk 3 minutes walk 1 minute AMRAP: 30 minutes – keep track of distance Intensity:…

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WOD Barbara 3-23-2015

WOD Barbara 3-23-2015

Sets: 3 rounds Reps: 10-20-20-20-x20, 3 minutes rest between rounds Intensity: beginners RM: as prescribe below. Process RX: this means do 3 rounds of each exercise with the prescriptive repetitions and 3 minutes rest between rounds. 10 burpees 20 ring rows 20 push-ups off the knees 20 sit-ups 20 air squats 3 minutes rest between rounds Sets: 5 rounds Reps: 20-20-30-40-x50, 3 minutes rest between rounds RM: as prescribe below. Intensity: mid/hi Process RX: this means do 5 rounds of…

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WOD Julie 3/19/2015

WOD Julie 3/19/2015

Compare your result from wod julie 3/10/2015 Sets: 3 rounds Reps: 10-15-10x reps Intensity: beginners Process (RX): this means do 3 rounds of each exercise with the prescriptive repetitions. Warm-up March in place – 3 minutes Workout 10x jumping jacks 15x sit ups 10x burpees Sets: 5 rounds Reps: 20-20-15-20x reps Intensity: mid/hi Process (RX):this means do 5 rounds of each exercise with the prescriptive repetitions Warm-up Jump Rope – 3 minutes Workout 20x jumping jacks 20x sit ups 15x…

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