Category: .Tough Mud


P.E. Jan. 30

Filed Under: . P.E. Women, .Endurance/Marathon, .Silver Club, .Tough Mud by Mr. H — 7 Comments
January 30, 2013

GWOD (everyone): 3 rounds for quality: 10 dips or ring dips, 10 double-unders

CFE Strength: Back Squat 10×2 at 60% 1RM; Rest 1 min between sets.

BA WOD: 3 RFT:
Backwards sprint 2 laps around gym
20 box jumps
Walking lunges width of gym and back

CFE WOD: 3 RFT:
20 Overhead Squats, 45/35 lbs
20 Pull-ups
20 Sit-ups or GHD Sit-ups
20 Dips

TM WOD: “The Bear Complex”

Without stopping or dropping the bar, complete the following sequence, seven times: * Power Clean * Front Squat * Push Press (have bar land behind head, in rear-rack position) * Back Squat * Push-Press (have bar land on chest, in front-rack position). Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Record weight for all five sets, and which rep you failed on if you failed on any set.

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P.E. Jan. 28: “Murph”

Filed Under: . P.E. Men, . P.E. Women, .Tough Mud by Mr. H — 8 Comments
January 28, 2013

Tough Mud: “Murph”
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
You can break up the 600 reps anyway you’d like.

 

In-class MWOD: 10-minute squat test

BA and CFE WOD: Partner Challenge:
Three rounds, for reps:
1 minute ground-to-overhead 95/65 (switch with partner as needed)
1 minute partner slamball 20/10
1 minute partner medball sit-ups
1 minute partner medball sprint, passing medball back and forth
1 minute rest

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TM Out-of-class workout: “Loredo”

Filed Under: .Tough Mud by Joel Hudson-Stewart — 2 Comments
January 27, 2013
6 RFT of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Beyond the Whiteboard median: men 26:01; women 29:32

You may scale this to four rounds

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P.E. Jan. 25

Filed Under: . P.E. Women, .Endurance/Marathon, .Silver Club, .Tough Mud by Mr. H — 4 Comments
January 25, 2013

In-class GWOD: 25 pistols each leg (or progressions)

Bodyweight Aces:
AMRAP in 12 minutes:
15 sit-ups
10 wall ball shots
2 laps around the gym

Strength:
Find 1RM deadlift

CFE WOD:
For time:
Run or row 1 km
Tabata Air Squats, 4 mins
Row or run 1 km

Tough Mud WOD:
“Helen” — post comments here.

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P.E. Jan. 23

Filed Under: . P.E. Women, .Endurance/Marathon, .Silver Club, .Tough Mud by Mr. H — 3 Comments
January 23, 2013

In-class GWOD:
25 front-to-back leg swings, right leg
25 front-to-back leg swings, left leg
25 side-to-side leg swings, right leg
25 side-to-side leg swings, left leg

Strength:
Endurance Club: Max effort floor press
Tough Mud: Wendler, Week 1

WOD: “Elizabeth” (record your comments at this post)

Bodyweight Aces WOD:
4 RFT
Bear crawls (width of the gym and back)
50 squats
15 push-ups

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Welcome the Endless Dumbbell Squat Snatch

Filed Under: .Tough Mud by Mr. H — 2 Comments
January 21, 2013

Three rounds for time of:
15 Dumbbell squat snatch, right arm, 35 lb
15 GHD sit-ups
15 Dumbbell squat snatch, left arm, 35 lb
15 Toes to bar

BtW median time: men 14:45; women 16:57 (with 25lb dumbbells)
From mainsite

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