Strength:
Shoulder Press 5-5-5-5-5
Conditioning:
Event 3 from the 2012 Frostbite this past weekend:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
20 UNBROKEN Double Unders
25 Dumbbell Ground to Overhead (40#/ 25#)
30 Burpees with a jump over a parallette
*Double unders must be done consecutively
*Ground to Overhead can be done with either hand. You can switch hands as many times as you want
Intermediate:
AMRAP 10 minutes of:
60 Single Unders
25 Dumbbell Ground to Overhead (25#/ 15#)
30 Burpees with a step over a parallette
WOD DEMO w Joseph Arias and Elie Zeitlin
Post Rounds and Reps to Comments
Showing posts with label shoulder press. Show all posts
Showing posts with label shoulder press. Show all posts
February 13, 2012
November 13, 2011
WOD Monday 11/14/11
Strength:
Shoulder Press 5-5-5-5-5
Conditioning:
3 rounds of:
5 Power Clean (225# for men/ 155# for women)
10 Box Jump
15 Pull up
Intermediate:
(185#/ 135#)
Beginner:
(135#/ 95#)
Novice:
(95#/ 65#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau
Post Weight and Time to comments
Shoulder Press 5-5-5-5-5
Conditioning:
3 rounds of:
5 Power Clean (225# for men/ 155# for women)
10 Box Jump
15 Pull up
Intermediate:
(185#/ 135#)
Beginner:
(135#/ 95#)
Novice:
(95#/ 65#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau
Post Weight and Time to comments
October 16, 2011
WOD Monday 10/17/11
Strength:
Shoulder Press: 5-5-5-5-5
Push Press: 3-3-3-3-3
Push Jerk: 1-1-1-1-1
Conditioning:
2 rds:
30 ball slams (30# for men/ 20# for women)
25 burpee pull ups
20 Push ups
Abs: 100 situps
Post Loads and Time to comments
Shoulder Press: 5-5-5-5-5
Push Press: 3-3-3-3-3
Push Jerk: 1-1-1-1-1
Conditioning:
2 rds:
30 ball slams (30# for men/ 20# for women)
25 burpee pull ups
20 Push ups
Abs: 100 situps
Post Loads and Time to comments
October 3, 2011
WOD Tuesday 10/4/11
Strength:
Shoulder Press 5-5-5-5-5
-- warm up shoulders and then perform 5 sets of 5 strict shoulder press (no legs for help!). These sets should be challenging to complete.
Conditioning:
21-15-9 rep rounds of:
Clean and Jerk
KB Swing
* Challenge yourself with these weights but remember it is a decent amount of reps. The Cleans should be a weight where you have to rest and the swings should be very difficult to get unbroken.
*For those of you trying to lose weight, do a hill walk on the treadmill 5-10 min after completion of workout. Do a higher incline than usual, but for only 20min.
Shoulder Press 5-5-5-5-5
-- warm up shoulders and then perform 5 sets of 5 strict shoulder press (no legs for help!). These sets should be challenging to complete.
Conditioning:
21-15-9 rep rounds of:
Clean and Jerk
KB Swing
* Challenge yourself with these weights but remember it is a decent amount of reps. The Cleans should be a weight where you have to rest and the swings should be very difficult to get unbroken.
*For those of you trying to lose weight, do a hill walk on the treadmill 5-10 min after completion of workout. Do a higher incline than usual, but for only 20min.
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