Black & Gold WOD:
For weight:
Clean and Jerk
1-1-1-1-1-1-1
Post weights to comments.
No scaling necessary. Use a weight that you can lift.
Wednesday, 09/22/10
Black & Gold WOD:
10 rounds for time
15 double unders
12 hand release knee push ups
9 kettlebell swings (53/35)
Scaled for AW:
8 rounds for time
10 rounds for time
15 double unders
12 hand release knee push ups
9 kettlebell swings (53/35)
Scaled for AW:
8 rounds for time
12 double unders
9 hand release knee push ups
6 kettlebell swings (35 lbs)
Post time to comments
Tuesday, 09/21/10
Black & Gold WOD:
Four rounds for time of:
Run 400 meters
50 squats
Post time to comments
Remember to use good squat form during this WOD.
Scaled for AW:
Not necessary, you can do this whole WOD. Ideally, go do it at a track but if not you can just hit the road. Do not do this WOD on a treadmill. It will not be the same!
Four rounds for time of:
Run 400 meters
50 squats
Post time to comments
Remember to use good squat form during this WOD.
Scaled for AW:
Not necessary, you can do this whole WOD. Ideally, go do it at a track but if not you can just hit the road. Do not do this WOD on a treadmill. It will not be the same!
Monday, 09/20/10
Black & Gold WOD:
For weight:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Post weight for all 15 sets to comments
Compare to 4/12/10
Scaled for AW:
Not necessary! Scale weight as you need to and post to comments.
For weight:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Post weight for all 15 sets to comments
Compare to 4/12/10
Scaled for AW:
Not necessary! Scale weight as you need to and post to comments.
Friday, 09/16/10
Black & Gold WOD:
"Buddy Murph"
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
"Buddy Murph"
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
Split the pull-ups, push-ups, and squats with a partner and to the runs together.
Scaled for AW:
"1/3 Murph"
Run 1/3 mile
33 pull-ups
66 push-ups
99 squats
Run 1/3 mile
Thursday, 09/16/10
Black & Gold WOD
3 rounds for time of:
10 ring dips
15 deadlift (225/185)
Scaled for AW
3 rounds for time of:
10 ring dips (blue bands)
15 deadlift (95 lbs)
Post time to comments
3 rounds for time of:
10 ring dips
15 deadlift (225/185)
Scaled for AW
3 rounds for time of:
10 ring dips (blue bands)
15 deadlift (95 lbs)
Post time to comments
Wednesday, 09/15/10
Black & Gold WOD:
AMRAP 20 minutes
21 Double unders
15 Kettlebell swings
9 Toes-to-bar
Scaled for AW:
AMRAP 20 minutes
18 Double unders
12 Kettlebell swings
6 Toes-to-bar
Post rounds completed to comments
Post rounds completed to comments
Tuesday, 09/14/10
Black & Gold WOD:
"Nancy"
5 rounds for time of:
15 overhead squat, 95 pounds
Run 400 meters
Scaled for AW:
4 Rounds for time of:
15 Overhead squats (PVC pipe)
Run 400 meters
Post time to comments
"Nancy"
5 rounds for time of:
15 overhead squat, 95 pounds
Run 400 meters
Scaled for AW:
4 Rounds for time of:
15 Overhead squats (PVC pipe)
Run 400 meters
Post time to comments
Monday, 09/13/10
Black & Gold WOD:
For time:
15-12-9-6-3 reps of:
Pull-ups
Handstand push-ups
Scaled for AW:
12-9-6-3 reps of:
Pull-ups (use bands as necessary)
Handstand push-ups (using band assist)
Post time to comments.
For time:
15-12-9-6-3 reps of:
Pull-ups
Handstand push-ups
Scaled for AW:
12-9-6-3 reps of:
Pull-ups (use bands as necessary)
Handstand push-ups (using band assist)
Post time to comments.
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