WOD – AMRAP 160

November 23, 2013 by WODs Comments

Complete as many rounds of the following exercises as possible in 20 minutes – 20 Push Ups – 20 Yard Walking Planks (move arm and leg on same side together, not alternate) – 20 Mountain Climbers each leg – 20 Yard Bear Crawl – 20 […]

WOD – Cardio 159 – Don’t Give Up

November 22, 2013 by WODs Comments

50 Split Squat Jumps Run 0.5 miles 50 Plyo Push ups Run 0.5 miles 50 Full Body Crunches Run 0.5 Miles Time Needed: ~20-40 minutes Equipment Needed: None Focus Areas: Cardiovascular System

WOD – Abs 158

November 21, 2013 by WODs Comments

Complete 3 rounds – 20 Situps – 20 Side Crunches (each side) – 30 second High Plank – 20 Toe Touches – 20 Leg Raises – 30 second Low Plank – 20 V-Ups – 20 Ankle Touches (laying on back, each side) – 60 seconds […]

WOD – All Over 157 – Barbell Complex I

November 20, 2013 by WODs Comments

Attempt to complete 3-5 rounds WITHOUT putting the bar down – 6 Bent Over Rows – 6 Bicep Curls – 6 Push Press – 6 Back Squats – 6 Good Mornings (Back Extensions) Time Needed: 20 time cap Equipment Needed: Barbell Focus Areas: Enter Body […]

WOD – Lower Body 156

November 19, 2013 by WODs Comments

4 Rounds – Run 0.25miles – 8 Back Squats – 10 Box Jumps – 5 Deadlifts – 6 GHD Situps Time Needed: 25-45 minutes Equipment Needed: Barbell, Squat Rack, GHD Machine, Box Focus Areas: quadriceps, gluteus maximus, hamstrings

WOD – Upper Body 155

November 18, 2013 by WODs Comments

4 Rounds 5 x Pull Ups 10 x Bent Over Rows 10 x Bicep Curls 10 x Tricep Extensions 5 x Bradford Press Time Needed: 25-35 minutes Equipment Needed: Bench (inclinable), Barbell, Pull Up Bar Focus Areas: latissimus dorsi, deltoids, rhomboids

WOD – AMRAP 154

November 16, 2013 by WODs Comments

Complete as many rounds of the following exercises as possible in 20 minutes – 50 Jumping Squats – 50 Mountain Climbers (25 each leg) – 50 Pushups (any style) – 50 Situps Time Needed: 20 minutes Equipment Needed: None Focus Areas: All over cardio

WOD – Cardio 153 – Field of Burpees

November 15, 2013 by WODs Comments

Burpee Broad Jumps X yards Sprint X Yards Burpee Broad Jumps X yards Back Pedal X Yards WHERE X = Easy: 25 Medium: 50 Hard: 100 Time Needed: ~15-30 minutes Equipment Needed: None, but you’ll need a field or open area for this one. Focus […]

WOD – Abs 152 – More MedBall Fun

November 14, 2013 by WODs Comments

Complete 2 rounds of the following based on your ability – 20 MedBall Slams – 20 MedBall Toe Touches – 20 MedBall V-Ups – 30 second MedBall Plank (hands on ball) – 20 MedBall Side-to-Side Slams (each side) – 20 MedBallFull Body Crunches (MedBall Placed […]

WOD – All Over 151 – Body Ladder

November 13, 2013 by WODs Comments

Try to complete 3 rounds in the time allotted – 5 Pull ups – 10 Dips on Bench – 15 Situps – 20 Split Squat Jumps – 15 V-Ups – 10 Feet on Bench Push Ups – 5 Burpees Time Needed: 20 time cap Equipment […]