Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
EMOM C2B & 200m Row Workout
-Buy In-
3 Minutes on AirdyneWOD
Every Minute on the Minute for 12 Minutes:
Even: 7 Chest to Bar Pull Ups
Odd: 200m Row*For every minute you do not complete the prescribed reps/distance, count a penalty to be completed at the end of class. Each penalty = 15 Burpees.
-Cash Out-
Tabata Wall Ball
30# WB, 10, 8, 6, 7, 6, 5, 6, 7 -
7 Deadly Sins Workout
7 rounds
7 Step ups each leg
7 Double Kb cleans 53lbs
7 Pull ups
7 Weighted sit ups 45lbs
7 Back squats 95lbs
7 Burpees
7 Wallballs 20lbs -
OH Squats Muscle Ups Workout
Wod
Overhead Squats 30 reps, 95#/65#
7 Muscle Ups
Overhead Squats 20 reps, 95#/65#
5 Muscle Ups
Squats with 35# Bar
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7 rounds of double unders and snatch Workout
Wod
7 Rounds
35 Double Unders
1 Snatch
Score is total time and total successful lifts added up.
for example
100, 100, 110, 110, 120, 130-FAIL, 110 = 650lbs
so choose your attempts wisely
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Shoulder beat down Workout
Dynamic Warm up
WOD
15-12-9
Overhead Squats 115
Chest to bar pull-ups
After Bash: 50 GHD sit-ups
I felt solid during this one, although the OHS were tough on my shoulders. I really need to work on finding a good grip. Pullups were no problem.
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DU's/MU's Workout
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Row, Burpee-Deadlift-Hang Clean-Push Press- Front Squat Workout
For time do:
Row 1000m,
Then do:
30 Burpee-Deadlift-Hang Clean-Push Press- Front Squats
95/55 -
Wed Feb 27 2013 Workout
@ 8am
Warm up:
100 m swimWorkout
550 yard swim for time (8:27)
then:
free swim 1000 yards@ 2pm
Warm up:
400 m run
3 rnds cindyWorkout:
7 min max burppes (82) WOD 12.1 open games
10 min rest
then:
10 Bench Press @ 180
10 weighted pull-ups
X 10 for time (14:40)