• (337) 429-5235

2018 July'S ARCHIVE

  • 07/30

    By KB Vines | In WODS | on July 31, 2018

    Partner wod Teams of 2 AMRAP 16: 100m farmers carry (KB’s)(50m ea partner) 70/55 rx. 400m run together 100m sled push (135/90..male/female) (50m ea) 600m row (300m each) 1 round= Partner A 50m farmers carry…partner B 50m farmers carry…both partners run together…partner A 50m sled push…partner B 50m sled push…PA 300m row…PB 300m row

    CONTINUE READING
  • 07/30

    By KB Vines | In WODS | on July 30, 2018

    07/30 A) 12 minutes to establish a 1rm push jerk B. 10 rounds for time: 1 squat clean 2 bar muscle ups 3 single arm stoh w/db Squat clean- 225/155 rx. 155/105 sc. 115/75 bg Stoh- 70/50 rx. 50/35 sc. 40/30 bg *a

    CONTINUE READING
  • 07/27/18

    By KB Vines | In WODS | on July 27, 2018

    A) Strength For time and total lbs lifted Deadlifts 5-4-3-2-1 Bench press 10-8-6-4-2 5 deadlifts/10 bench press…4 deadlifts/8 bench press…etc *athlete chooses weights, score is total weight lifted from both movements. May increase weight each set or stay the same throughout. Every set should be challenging. B. AMRAP 8: 50ft shuttle sprint 5 burpees 50ft […]

    CONTINUE READING
  • 07/26/18

    By KB Vines | In WODS | on July 26, 2018

    07/26/18 Partner wod Teams of 2 Complete the following relay style(I go you go) 10 rounds for time(5 each partner): 30 double unders 50ft handstand walk or 150ft bear crawl 20 pistols (10 each leg) P1 completes one full round…then switches with P2.

    CONTINUE READING
  • 07/25/18

    By KB Vines | In WODS | on July 25, 2018

    07/25/18 17.2 Rx- Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Dumbbells-50/35 Scaled Complete as […]

    CONTINUE READING
  • 07/24/18

    By KB Vines | In WODS | on July 24, 2018

    07/24/18 A) EMOM 5: 12/8 calorie bike (male/female) B. EMOM 5: 15/12 calorie row (male/female) C) EMOM 5: 150 m run 1 minute rest between each emom.

    CONTINUE READING
  • 07/23/18

    By KB Vines | In WODS | on July 23, 2018

    A) 5×3 push press (climbing) Start with a light to moderate weight, increase weight each set. 4th and 5th sets should be challenging. B. “Blackjack” For Time: 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups …continue this pattern until… 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups Each round totals 21 […]

    CONTINUE READING
  • 07/20

    By KB Vines | In WODS | on July 20, 2018

    07/20 AMRAP 4: 6 toes to bar 5 wall balls 30/20 rx 20/12 sc 18/10 bg 4 power clean and jerks 135/95 rx 115/75 sc 95/65 bg rest 3 minutes AMRAP 4: 5 ring dips 4 bar facing burpees 3 hang clusters (same weight as PC&Jerks) rest 3 minutes AMRAP 4: 4 GHD situps 3 […]

    CONTINUE READING
  • 07/19/18

    By KB Vines | In WODS | on July 19, 2018

    07/19 A) running intervals: 5x100m sprints rest exactly one minute between each sprint each run should be timed separately *max effort pace* B) rowing intervals: 5x150m sprints rest exactly one minute between each each is time separately *max effort pace C) biking intervals: 5x500m sprints rest exactly one minute between each each is time separately […]

    CONTINUE READING
  • 07/16/18

    By KB Vines | In WODS | on July 16, 2018

    07/16/18 2 rounds for time: 800m run 30 Russian kettle bell swings 50ft single arm front rack walking lunges w/kb(left) 10 burpee box jump overs 50ft single arm front rack walking lunges w/kb (right) 1,000m row Russian kbs/walking lunges- 70/55 rx. 55/35 sc. 45/25 bg Box jumps-24/20 rx 20/12 sc-bg or step-ups

    CONTINUE READING
COPYRIGHT ©FIT 2012. ALL RIGHTS RESERVED.
MADE WITH LOVE BY Micronet