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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Log Clean + Ring Row Workout
WOD: 5 rounds for time: 5 snatches (65% of 1rm) max effort pull ups Strength: Front Squat 5-5-5-5-5 (65%) Static Holds: Plank/Reverse Plank/bar hang *bonus: Romanian Deadlift 6-6-6-6-6
Log Clean @85#
Ring Row w/ 24" Box (14/6/5/3/4)
95# Front Squat
6:20?
Plank: 2:21
Reverse Plank: 2:01
Ring Dip: 1:01 -
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11.09.13 WOD Charlotte Checkers Shootout Workout
“Charlotte Checkers Shootout”
1min row(for calories)
1min push press 75/55
Rest 30sec
1min slamballs 30/20
1min KBS 1p
Rest 30sec
3 rounds
Score is total reps(and calories)
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snatch and wallballs/box jumps Workout
All-levels WOD/Beginner WOD:
A. Hang snatch 2-2-2-2: 83#B. 3 RFT: 30 wallballs 20/14, 20 box jumps : 7:34
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Workout Workout
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Lynne Workout
- Bodyweight bench press (e.g., same amount on bar as you weigh)
- Pullups
5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.
Total score of 137.
Round 1: 13/27
Round 2: 08/20
Round 3: 07/16
Round 4: 07/20
Round 3: 04/15 -
11.11.2013 Workout
Strength
3x5 Back squat95#, 115#, 125#
WOD
3RFT
10 Front squat (135/95)
20 C2B Pull-ups
50 Double unders80#, blue band. 16:36
Need to practice DUs. 1st round was fine, but next 2 rounds were very broken. C2B pullups killed me