Wednesday 7.09.14

Skill: Weighted Step Ups.  Find heaviest weight you can do for 3 reps/ each leg

WOD:  For time:
- 800m Run with 20/14# Med. Ball
Then, Tabata Mash Up:
- Pistols
- Med. Ball Cleans (full squats)
Then,
- 800 m Run with Med. Ball

Post weights and tabata reps to comments.

Thurday 5.19.11

Alan rowing in a lonely looking gym

SWOD: 100 total on-target sledge hammers

Metcon: Complete as many rounds as possible in 20 minutes of:
-5 Toes through rings
-10 Push Ups
-15 Medicine Ball Cleans

Post rounds to comments. cc

Saturday 7.31.10

The standing broad jump is one of the best ways to measure your explosive power.

SWOD:
5 rounds of 5 consecutive standing broad jumps for total distance.

Metcon:
"Medicine Ball Madness"
AMRAP in 20:00 of:
- 10 Medicine Ball Deadlifts
- 10 Medicine Ball Hang Power Cleans
- 10 Medicine Ball Front Squats
- 10 Medicine Ball Push Presses/ Push Jerks

WOD Tips:
For the SWOD, the standing broad jump is a great test of overall body explosiveness and power. We're going to take it a step further, however, and add endurance, reactive strength, and proprioreception into the mix by bounding for a series of 5 consecutive broad jumps for maximum total distance. Repeat for 5 rounds, and record you shortest distance and longest distance.

For the metcon, grab a medicine ball and get to work! We have a 30# ball, a few 20#'s, 14#'s, and 10#'s. Play with the weight and pick one that will work for you. The weights will be light, but the object is not like a barbell, and the reps will high, so this one will be fun in a new way!

Post broad jump distances and rounds with medicine ball weight to the comments section! bc