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TUESDAY, JULY 29, 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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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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