Ignite Fitness

WOD 5/21/12

Shane — Mon, 21 May 2012 01:08:16 +0000

“Bulger”

10 RFT:

150m run
7 chest to bar pull ups
7 front squats #135/95
7 hspu

WOD 5/18/12

Shane — Sun, 20 May 2012 22:30:55 +0000

For time:

41 wall ball #20/14
41 burpees
41 plank ups
41 double unders
41 kb swings #53/35
41 ghd sit ups
41 gs push ups
41 cal row

WOD 5/17/12

Shane — Wed, 16 May 2012 23:49:29 +0000

Squat clean
3-3-3-3-3 (record heaviest set)

then

4 RFT:

10 squat cleans #115/75
15 box jumps #24/20
400m run

WOD 5/16/12

Shane — Wed, 16 May 2012 00:33:11 +0000

AMRAP in 20 min:

10 gs push ups
15 push press #95/65
20 double unders (100 single)

WOD 5/15/12

Shane — Tue, 15 May 2012 01:15:12 +0000

Regional 6th event WOD:

For time:

Three rounds of:
7 Deadlifts (345 / 225 lbs) scaled #225/135
7 Muscle-ups (10 pull ups, 10 ring dips)
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10′)
21 Toes-to-bar
then,
100-foot Farmer carry (2 – 100 / 70 lb dumbbells)scaled #70/53
28 Burpee over the box jumps (24″ / 20″ box)
100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
3 Muscle-ups (5 pull ups, 5 ring dips)

WOD 5/14/12

Shane — Mon, 14 May 2012 00:07:13 +0000

2 PERSON TEAM WOD (MEN VS WOMEN) DRAW FROM HAT:

5 MINUTES AMRAP (EACH STATION):

2 TIRE FLIPS #350/175 AND 4 SLEDGE HAMMER HITS #16/10
6 TURKISH GET UPS #35/26
6 WALL CLIMBS
6 THRUSTERS #95/65
6 CALORIES ROW

each sequence counts as one rep
one person does work while other rest

WOD 5/11/12

Shane — Thu, 10 May 2012 23:31:17 +0000

AMRAP in 20 min:

10 kb swings #70/53
30 double unders (100 single)
50 squats

WOD 5/10/12

Shane — Thu, 10 May 2012 00:12:08 +0000

800M RUN
20 GHD SIT UPS
20 SDHP #75/55
650M RUN
20 GHD SIT UPS
20 SDHP
400M RUN
20 GHD SIT UPS
20 SDHP
250M RUN
20 GHD SIT UPS
20 SDHP
150M RUN
20 GHD SIT UPS
20 SDHP

WOD 5/09/12

Shane — Wed, 09 May 2012 00:42:30 +0000

FOR TIME:

10-9-8-7-6-5-4-3-2-1

POWER CLEANS #135/95
HSPU

PERFORM 1 ROPE CLIMB AFTER EACH SEQUENCE OF CLEANS AND HSPU

(substitute 5 ring rows per rope climb)

WOD 5/08/12

Shane — Mon, 07 May 2012 23:41:13 +0000

back squat
3-3-3-3-3 (record highest set of 3)

then

AMRAP in 15 min:

10 gs push ups
15 wall ball #20/14
20 anchored sit ups