Friday 091114

Workout
For time:
21 Box Jumps
21 KB Swings
3 Push ups

18 Box Jumps
18 KB Swings
6 Push-ups

15 Box Jumps
15 KB Swings
9 Push-ups

12 Box Jumps
12 KB Swings
12 Push-ups

9 Box Jumps
9 KB Swings
15 Push ups

6 Box Jumps
6 KB Swings
18 Push ups

3 Box Jumps
3 KB Swings
21 Push-ups

Compare to:
TITANFIT: Wednesday 090909

TFT / DUTY WOD

Workout

“Elizabeth”
For time 21-15-9 reps of:
135 lbs Cleans
Ring dips

As always, SCALE if and when necessary. For some of us that are new to Olympic lifting, high pulls and FS will be good enough. The sub for ring dips is 4/1 bench dips, 3/1 bar dips or 2/1 jumping ring dips.

Compare to:
TITANFIT: Monday 090112

Wednesday 091028

Workout

On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight. 80% – 85% of 1 RM
*For every rep not completed, perform 5 Burpees at the end of the session….

Compare to:
TITANFIT: Friday 091002

TFT / DUTY WOD
Add “Seth”

for time:
21, 15, 9

Bench Press @ body weight
Pull Ups

Wednesday 090923

06:30 WOD
5x

Body weight bench press
Pull-ups
Body weight back squat

Let’s take 3:00 rest between sets, a la “Barbara”…

post total number of reps, per round

Workout
Tabata

TFT / DUTY WOD
Front Squats…your choice

Then “Mini” MetCon
For time:
25 – Wall Ball (Men – 20lbs 10 feet; Women – 20lbs 8 feet)
20 – Push-ups
15 – Double-unders (4 to 1 single unders)
10 – Knees – Elbows
5 – BCTs

Friday 090918

Workout:
Pull-up ladder!
Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number of pull-ups for the given minute.

Upon failure, rest 3 minutes.

Then Push-up ladder. Very same concept. Doesn’t that sound fun?

Compare to:
TITANFIT: Friday 090807

TFT / DUTY WOD
Nice easy 3 Mile run or 5K row

Compare to:
TITANFIT: Tuesday 090728