H.I.R.T

Thursday WOD 3/14/2013

9 sumodeadlift high-pulls
9 handstand push-ups
20m plate-pull
9 squat thrust to jump tucks
5 band pulls F, B, S, S

H.I.R.T

Tuesday WOD 3/12/2013

Max rounds in 25 min.

20m push-plate
5 clean and press
9 180  box jumps
9 hand stand push up
11 toe to bar
60 double unders

H.I.R.T

Monday WOD 3/11/2013

4 rounds for time of:

11 one leg plyo pistol squats
15 ring push-ups
13 one leg plate hip-up
11 eccentric pull-ups

H.I.R.T

Monday HOD 3/4/2013

5 rounds as fast as you can

11 one leg SB squats
6 coleman Pull-ups 2
20m lateral push-ups
50 double unders

Tuesday HOD 3/5/2013

max rounds in 25 min:

7 full snatches
15 burbees
9 handstand push-ups
8 180 box jumps
cone agilities

Wednesday HOD 3/6/2013

4 rounds as fast as you can

11 one leg DB box squats
11 one leg switch box rockets
11 dips
15 MB […]

H.I.R.T

Monday HOD 2/25/2013

4 rounds for time of:

11 weighted pull-ups
11 supine fly
11 DB pistal squats
11 frog jump tucks
11 weighted dips
6 Coleman plyo push-ups 2

Tuesday HOD 2/26/2013

21, 15, 9, 6

box jumps
Clean snd press
kettelbell swings
toe to bar
40m side shuffle

Wednesday HOD 2/27/2013

4 rounds as fast as you can of:

6 plyo switch knee push-ups
6 one leg MB box diamond push-ups
13 […]

H.I.R.T

Monday HOD 2/18/2013

4 rounds as fast as you can of:

9 plyo MB push-ups
7 dip squat lateral jumps
11 eccentric pull-ups
15 seated jump tucks

Tuesday HOD 2/19/2013

Max rounds in 25 min

7 Clean and press
50 double unders
11 hand stand push-ups
15 toe to bar
20m push-plate

Wednesday WOD 2/20/2013

4 rounds for time of:

13 L-pull-ups
11 Coleman one leg pistol squat 1
6 ring Coleman […]

H.I.R.T

Monday HOD 2/11/2013

5 rounds for time of:

11 eccentric pull-ups
11 one leg squats
6 MB Coleman plyo push-ups 3
11 MB hip-up

Tuesday HOD 2/12/2013

Max rounds in 25min

one leg hurdle hop to sprint
50 double unders
9 prisoner squat box jumps
7 power-rows
9 SB pike push-ups

Wednesday HOD 2/13/2013

5 rounds as fast as you can

15 ring dips
15 MB diamond push-ups
6 one leg Coleman […]

H.I.R.T

 

Friday HOD 2/1/2013

5 rounds

7 heavy chest pull-ups
7 heavy dead-lifts
7 handstand push-ups
7 Coleman push-ups 5

Monday HOD 2/4/2013

5 rounds for time of:

5 Coleman SB chest press 3
5 Coleman pull-ups 2
11 MB hip ups
5 Coleman front squats 3

Tuesday HOD 2/5/2013

max rounds in 25 minutes

9 clean and press
11 one leg box jumps
15 wall balls
20m plate pull
15 v-ups

Wednesday HOD […]

H.I.R.T

Thursday HOD 1/31/2013

max rounds in 20 min

7 heavy full clean and press
50m broad jumps
50 double unders

H.I.R.T

Wednesday HOD 1/30/2013

5 rounds as fast as you can

11 Overhead one leg split squats
7 in and out plyo push-ups
11 ring dips
20 sec hold max pull-ups
10 sec hold max supine row