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-
Weakness wod Workout
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06-27-2011 WOD DU,Burpee Box, Burpee PU Workout
Back Squat Challenge-Lift 5
Then:
50 Double Unders “Buy In”
10.9.8.7.6.5.4.3.2.1
Burpee Box Jump 24/20
Burpee Pull-up
50 Double Unders “Cash Out”
18 inch box. Should have pushed harder-good wod though. Should have been able to shave at least 2 min off time. :( Very hot @ the box this a.m.
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Schmall's Workout
800m Run
Then: 2 rounds
50 burpee
40 pull-up
30 pistol squats (had to modify by holding a pole)
20 KBS @ 1.5pood
10 HSPU
Then:
800m RunThere was L1 (Rx as above), L2 (2 rounds of half of the above), L1 (1 round of halv of the above)
I did L2-and after the 2nd round I did another round. So chalk it up to 3/4 Schmall's. Went out w/girls for bday the night b/f & had too much to drink. -
06-23-2011 WOD -KBS,DU Workout
Back Squat Lift 4 -45# x 20
Then:
50.40.30.20.10
KBS 1.5/1pood
Double Unders
Yellow KB & new rope. I like the new rope. :)
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Countdown Monday Workout
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95 lb. medley Workout
Max pullups in 90 seconds rest 30 seconds
Max pushups in 90 seconds rest 30 seconds
Max Situps in 90 seconds rest 30 seconds
Max Squats in 90 seconds Rest 30 seconds
Max Bar HangThen...
Amrap 20 of:
95 pound Push Press, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps -
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06-27-2011 WOD Workout
Back Squat Challenge-Lift 5
Then:
50 Double Unders “Buy In”
10.9.8.7.6.5.4.3.2.1
Burpee Box Jump 24/20
Burpee Pull-up
Burpees are fun especially when u have to jump on a box.
50 Double Unders “Cash Out” -
The 100s (50s with modification) Workout
For Time: (20 minute Cap):
- 100 Pull Up - 50 pull-up using strap
- 100 KB Swing (53/35) - 50 KB with 35lb
- 100 Double Under - 150 singles
- 100 O/H Squats (95/65) - (wall squats)