WOD

3.1.13 – The Dead Marshes

WOD

Warm-Up / Skills

Row 500 m
PVC Pass through
10 OHS
2 Rounds
10 push ups
10 dips
10 hip ext

MobWoD – Reed in the Wind

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Metcon

50 Hip ext.
bear crawl to kettle bells
25 Turkish get ups (35/25)
bear crawl to the GHDs and back
25 knees to elbows
bear crawl to the GHDs and back
50 mountain climbers (one each leg = one rep)

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Metcon

Hang from the bar 1 minute
Tabata situps

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

2.28.13 – the two towers

WOD

Warm-Up / Skills

Run 400
PVC Passthrough
10 OHS
30 sec squat hold
Walking lunges
Toy Soldier

MobWoD – Navicular Bone

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Strength

Exercise: Back Squat/lbs
Reps: 10-9-8-7-6-5-4-3-2-1
Comment: Increase load as SAFELY as possible
Tower 1
Post average load (total weight divided by total reps)

Metcon

Death by Squats
Air Squats
1 the first minute, 2 the second minute, etc. until you cannot finish the number of squats in the given minute. Post the last round you completed plus the number of reps in the failed round

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

2.22.13

WOD

Warm-Up / Skills

Run 400 M
PVC Passthrough
10 OHS
High Knee Pull Stretch Complex
2 Rounds
15 Push ups
15 Squats
15 Hip Ext

MobWoD – Calves

Rope Climbs – WEAR LONG SOCKS or kiss your shin skin adios.

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Strength

Exercise: Deadlift/lbs
Reps: 1RM
Comment: 12 minutes of dead lift practice. Experienced folks work up to a one rep max. New folks work on the mechanics.

Metcon

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Knees to Elbows, the second 8 are planks, the third 8 intervals are sit-ups, and finally, the last 8 intervals are grasshoppers. There is no rest between exercises.
Post total reps from all 32 intervals.

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

2.20.13

WOD

Warm-Up / Skills

2 Minutes DU/SU
PVC pass throughs
10 OHS
toy soldiers

Mobility WOD 1 – 10 Minute Squat Hold

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“500m Row”

Max Effort 500m Row

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Metcon

3 Rounds – Max reps each round for total reps
each round
Max Effort Bench Press (135/95)
Max Effort Pull ups

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: Post Total reps