DU/ Run

Sep 23, 2011 // by Paul Siegel // WOD // 9 Comments

Five rounds for time of:
35 Double-unders
Run 200 meters

Jesse Bazarnick 4:30, Tyler Hinz 5:15, Amy Power 5:38, Candice Ruiz6:04.

Press/Helen

Sep 19, 2011 // by Chace Wheaton // GWOD // 5 Comments

Press 4×4

Ring dip? or KARATE KICK!!!

“Helen”
3 Rounds of:
400m. Run
21 KB Swings, 55/35
12 Pull-ups

Run/Thrust/Pull

Sep 19, 2011 // by Paul Siegel // WOD // Comments Off

Four rounds for time of:

Carrie

Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs).

Sled Pull

Sep 17, 2011 // by Chace Wheaton // GWOD // Comments Off

5 Rounds of:
60 ft. Sled Pull
200m. Run

Tabata Squats then run a mile

Sep 17, 2011 // by Paul Siegel // WOD // 1 Comment

Tabata “Bottom to Bottom” Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Dave Leys 15/6:55.