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WEDNESDAY, OCTOBER 22, 2014

Posts Tagged ‘Annie’

Workout of the Day: Thursday 8-9-2012

WOD 1: 30 Squat Snatch for max total weight. (Max 30:00)

Notes: Do not count failed attempts, add up the 30 heaviest successful squat snatches in 30:00

 

WOD 2: “Annie” 50-40-30-20-10 reps for time of:

  • Double Unders
  • Sit Ups





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Workout of the Day: Sunday 1-29-2012

WOD 1: “Fran” 21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups

WOD 2: “Annie” 50-40-30-20-10 reps for time of:

  • Sit Ups
  • Double Unders





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Workout of the Day: Wednesday 9-14-11

WOD 1: “Annie” 50-40-30-20-10 reps for time of: (max time = 12:00)

  • Sit Ups
  • Double Unders (4:1 singles)

WOD 2: Tabata Drills

  • Lunges (with plate overhead 45/25)
  • Push Ups (with hand release)
  • Wall Ball (20/15)

Tabata drills are 20 second of max reps followed by 10 seconds of rest, do each activity 8 rounds before switching to the next. Your score is the total overall reps!

$$: 200m Row… Fast!





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Workout of the Day: Wednesday 8-3-11

WOD 1: Annie” 50-40-30-20-10 reps for time of:

  • Sit Ups
  • Double Unders

WOD 2: EMOM 12:00 (every minute on the minute complete this stuff then rest the remainder of the minute)

  • 8 Overhead Squats 75/55
  • 8 Burpees (jump over bar)

Scaling groups: A: 4 and 4, B: 6 and 6, C: as written 8 and 8.

$$: 50 Box Jumps (30/24)





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Workout of the Day: Wednesday 6-22-11

WOD 1: “Annie” 50-40-30-20-10 reps for time of:

  • Sit Ups
  • Double Unders

—————————————————————————–

WOD 2: 15:00 EMOM

  • 4 x Front Squat (135/95)
  • 6 x Burpees

——————————————————————————

$$: 5 partner spints + max L sit.





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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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