AMRAP in 20 Minutes:
100 Tire Sledge Hammers (change arms every 5)
50 Box Jumps
Blog Articles
WOD – July 5
WOD – June 22
New week. New place. Let’s get things started with
“Kelly”
| Run 400 meters 30 box jumps, 24 inches 30 wall ball shots, 20 lb |
| 5 rounds for time |
WOD – June 15
For time:
100 Box Jumps – 20″ Box
WOD – May 31
“Kelly”
| Run 400 meters 30 box jumps, 24 inches 30 wall ball shots, 20 lb |
| 5 rounds for time |
WOD – May 23
21 – 15 – 9 reps of each of the following for time:
Wall Ball
Burpees
Box Jumps
Pull Ups
WOD – May 16
Five Rounds For Time of:
21 Medicine Ball Cleans
15 Kettlebell Swings
9 Box Jump
200m Run
Training Tips
Be sure that when jumping on the box you land with both feet comepletly on the box and you come to a complete stand up.
Make it Easier:
- Use a lower box.
- Instead of jumping up, step up. The same rules apply – stand up completely at the top of the box and alternate legs.
Make it Harder:
- Increase the height of the box.
- Longer jump. Increase the distance between your starting position and the box.
- Wear a weight vest.
- Land in a deep squat and immediately jump off backwards. Remember – always be in control. No loud, sloppy jumps.
- Side box jumps. Start on the side of the box instead of in front.
WOD – April 1
AMRAP (As Many Rounds As Possible) in 20 min.
20 Med Ball cleans
run 400 meters
15 Box Jumps (20″/12″)
NOTE: During yesterday’s workout I almost met Pukie. He was knockin at the door and rang the doorbell, and just as he was about to bust down the door I finished my last round. – Paul
WOD – March 10
For time: 21-15-9 rep sets of
Burpees
Kettlebell swings 1 pood (35 lbs)
Box jumps 20 inch
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