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2016 January'S ARCHIVE

  • Friday 01/29/16

    By KB Vines | In WODS | on January 29, 2016

    01/29/16 For time: 50-35-20 Calorie row Kettle bell swings 55/35 rx 45/25 scaled 35/15 beginner    -rest 2 minutes- Then  20-35-50 Hand release push-ups  Goblet squats 55/35 rx 45/25 scaled  35/15 beginner  Post wod: hip mobility Comp: A) same B) every 30 seconds for as long as possible perform one muscle up(bar or ring) depending […]

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  • Thursday 01/28/16

    By KB Vines | In WODS | on January 28, 2016

    A) not for time: 20 wall walks  Focus on form. B) 9 minute amrap:      6 pull-ups       9 body weight deadlifts or 40% of your 1rm      12 box jumps 24/20 rx 20/18 scaled/beginner Post wod: shoulder mobility Comp: A) 10 minutes of hand stand walk practice B) 9 minute amrap: […]

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  • Tuesday 01/26/16 

    By KB Vines | In WODS | on January 26, 2016

    A) 4 rounds not for time:     60 second plank hold     45 second hand stand hold     30 second l-sit hold  B) for time:      200m run      25 burpees       200m run       20 burpees      200m run      15 burpees       […]

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  • Monday 01/25/16

    By KB Vines | In WODS | on January 25, 2016

    01/24/16 A) 20 minutes to find a 3 rep max over head squat  B) complete the following exercises tabata style(8 rounds 20 second of work 10 seconds rest)    Calorie row    Hang power cleans 135/95 rx 115/75 scaled 95/65 beginner     Push-ups (hr)    Push jerks 135/95 rx 115/75 scaled 95/65 beginner  Comp: A) […]

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  • Friday 01/22/16

    By KB Vines | In WODS | on January 22, 2016

    A) EOMOM(every other minute on the minute) for 10 minutes ( 5 rounds)    5 touch-n-go power cleans @60-70% of your 1rm power clean B)4 rounds for time:    15 deadlifts 225/155 rx 185/125 scaled 135/95 beginner     20 toes to bar or knee ups     50 double unders or 150 singles 10 minutes of […]

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  • Thursday 01/21/16

    By KB Vines | In WODS | on January 21, 2016

    partner wod “teams of 2” 15 minute AMRAP: 100 ft partner walking lunges (front rack) 230/150 rx                                                               190/130 scaled           […]

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  • Wednesday 01/20/16

    By KB Vines | In WODS | on January 20, 2016

    For time: Run 800m Rest 2 minutes Run 400m Rest 1 minute Run 200m Rest 30 seconds Run 200m Rest 1 minute Run 400m Rest 1 minutes Run 800m Competitors: A) same B) 5 minute AMRAP:     10 wall balls 20/14 rx 14 teens     10 pull-ups

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  • Tuesday 01/19/16

    By KB Vines | In WODS | on January 19, 2016

    01/19/16 Paleo challenge wod: 12 min AMRAP.  50 DU 25 HSPU 15 Power Snatches 115/75 rx 95/65 scaled 75/45 beginner 5 min rest then 12 min AMRAP 25 Calorie Row 15 Burpees to 6″ target 5 Power Cleans 135/95 rx 115/75 scaled 95/65 beginner

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  • Monday 01/18/16

    By KB Vines | In WODS | on January 18, 2016

    01/18/16A) 20 minutes to find a 1 rep max thruster B) 3 rounds for time:      75 situps      50 air squats      25 push-ups (hand release) post workout: 10 minutes of shoulder mobility Competitors: A) Same B) “Death by Thruster”      weight is 50% from part A Starting at 1:00, […]

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  • Friday 01/15/16

    By KB Vines | In WODS | on January 15, 2016

    01/15/16 A) 10 minutes of shoulder mobility  B) interval work:      5 rounds each for time       250m sprint row      10 hand stand push-ups       10 deadlifts 225/155 rx 185/125 scaled 155/105 beginner  Competitors: A) same B) strict hand stand push-ups/ sumo grip deadlifts        Rest 1:1

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