Category: .Silver Club


P.E. Feb. 20 “Kelly”

Filed Under: . P.E. Women, .Endurance/Marathon, .Silver Club, .Tough Mud by Mr. H — 6 Comments
February 22, 2013

GWOD: Max effort plank

BA Partner WOD: With a partner, complete (in any order):
70 double-unders
60 kettlebell swings, 1.5/1 pood
50 medball cleans
40 broad jumps
30 dips
20 dumbbell squat clean, 30/15 lb

Only one partner can work at a time. The other partner must sit in the bottom of a squat.

 

Strength: DE: Bench Press 8×2 @ 65% 1RM

CFE WOD: AMRAP in 10:00 of:
10 Front Squat (from the floor), 95/65
12 Pull-ups

 

TM: “Kelly”
Five rounds for time of:
Run 400 meters (5 laps in gym)
30 Box jump, 24/20” box
30 Wall ball shots, 20/12 lb ball

Mr.H PR: 25:36
BtW median: men 29:42; women 31:34

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BA OOC WODs: Week of Feb. 17

Filed Under: .Silver Club by Brooke Davis — 3 Comments
February 17, 2013

GWOD: 5 minutes of double-unders for max reps

MWOD: Hold middle splits for an accumulated 4 minutes (break as needed)

WOD 1: Runs, Rows, Sit-ups: For time:
500m row
800m run
60 sit-ups
250m row
400m run
30 sit-ups
100m row
200m run
15 sit-ups

WOD 2: You’ve Just Won the Lottery!
AMRAP in 15:00:
20 double-unders
10 burpees
10 pull-ups
Run one lap around gym

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P.E. Feb. 13

Filed Under: . P.E. Women, .Endurance/Marathon, .Silver Club, .Tough Mud by Mr. H — 7 Comments
February 13, 2013

GWOD: 20 bridge-ups followed by max hold bridge-up

BA WOD: 4 RFT:
Broad jumps, length of the gym (to halfcourt and back)
10 Pull-ups
25 squats

CFE Strength: Max effort: Shoulder press

CFE WOD: For time:
Run 400m
40 Dumbbell snatch, right arm, 35/25 lb
Run 400m
40 Dumbbell snatch, left arm, 35/25 lb
Run 400m

TM WOD: Deadlifts, Push-ups
15 RFT:
10 deadlifts, 135/95 lbs
10 pushups

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BA OOC WOD

Filed Under: .Silver Club by Mr. H — Leave a comment
February 13, 2013

3 RFT
:

12 Kettlebell swings 1.5/1 pood
24 Russian twists, 20/15 lb
36 Walking lunges

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P.E. Feb. 11

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, .Silver Club, .Tough Mud by Mr. H — 6 Comments
February 11, 2013

GWOD: 12 skin the cats

CFE Strength: Push Press 7×3 on :45 sec @ 65% 1RM

Endurance: 3x800m run; 3 minute rest

BA: 4 RFT:
400m run
20 medball cleans, 20/12
20 sit-ups

CFE: 2 Rounds for Total Reps:
2 min Double-unders
2 min Pistols (Alternate legs)
2 min Box jumps (24″)

TM WOD: Squat Cleans
Every minute on the minute for 12 minutes:
2 Squat Cleans @ 80% 1RM

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P.E. Feb. 6 “Angie”

Filed Under: . P.E. Women, .Endurance/Marathon, .Silver Club, .Tough Mud by Mr. H — 7 Comments
February 6, 2013

GWOD: 3 rounds: 8 knees-to-elbows; 8 dips

CFE Strength: Push Press 8×2 on :45 @ 65% 1RM

TM Strength: Power clean 5-5-5

BA Partner WOD: 2 RFT
10 dips
Medball sprint to soccer field
20 Russian twists
Medball sprint to JAFH
30 Partner medball slams

CFE WOD: For time:
Run 400m
40 kettlebell swings (1.5/1 pood)
30 Pull-ups
20 Kettlebell swings (1.5/1 pood)
10 Pull Ups
Run 400m

TM WOD: “Angie”
100 pull-ups
100 push-ups
100 sit-ups
100 squats

BtW average: men 20:56; women 23:55

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