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-
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3-2-11 WOD - Overhead Squat, Burpees, Knees to Elbows Workout
Overhead Squat 3-3-3
60lb. used box w/abmat to make sure I went down far enough. Was late to WOD & thought I could do heavier.then,
12 min AMRAP
8 OHS 95/65
10 Burpees
I did 45lb which felt good, but got wobbly after 3 rounds.
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Annie Workout
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PRs PRs PRs Workout
Squat cleans:
8 @ 135#
6 @ 165#
4 @ 185#
3 @ 205#
1 @ 225#
1 @ 245#
1 @ 255# (PR)Stones to Shoulder:
5 @ 115#
4 @ 140#
3 @ 175#
1 @ 228# (PR)Bench Press:
12 x 2
@ 225# -
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All 7's, benching, and dipping Workout
WOD #1 (All 7's)
All with 95 lbs for 2 rounds
7 bent over rows
7 hang power cleans
7 hang power cleans/jerk
7 jerk/split jerk
7 hang clean/jerk
7 bent over rowsTIME: 8:15 Ryan/ 9:47 Aaron
Thanks Camp for that one. Figured we'd add in another round and we payed for it.
WOD #2 (Benching and Dipping)
5 Rounds NOT for Time
Max reps bench press at 155
Max ring dips51 TOTAL Bench/ Ryan 56 TOTAL Bench/ Aaron
42 TOTAL Dips/ Ryan 32 TOTAL Dips/ Aaron38 TOTAL Bench/ Josh with 30 lb dumbbells 14 TOTAL Bench/ Josh (20 lb db)
33 TOTAL Dips/ Josh 6 Dips following this weight -
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3/4/11 WOD- Deadlifts then Pull-ups & HSPU Workout
Deadlift 5-5-5-5-5; 145-155-165-175-185
Then,
21-15-9
Pull-ups; mod@green band
Handstand Push-ups; mod@box24"
4:08