The FightFit Militia

admin — Thu, 27 May 2010 22:49:12 +0000

WOD:

Push Press (90% 1RM of strict press)

3-3-3-3-3

rest

L-sits

5 x max hold

admin — Wed, 26 May 2010 22:48:05 +0000

WOD:

5 rounds

5 tuck jumps

5 squat jumps

rest 30 sec

rest

Back squats (70% 1RM)

1 round =

2/10s rest x 5

Complete 3 rounds with 2 min

rest between rounds

rest

*AMRAP 10 minutes*
10 chest2bar pull ups
5 power cleans (60% 1RM)

admin — Tue, 25 May 2010 22:46:40 +0000

WOD:

200m walk with (20/15)

overhead.

MUST BE LOCKED OUT.

rest

AMRAP 15 minutes

100m farmer walk (32/24)

30 SH

30 Russian KB swings (32/24)

rest

*Reverse Hyperextension*
50 reps

admin — Mon, 24 May 2010 22:45:33 +0000

WOD:

3 rounds

3 conventional push ups

3 diamond grip push ups

3 wide grip push ups

rest

Bench press (70% 1RM)

1 round =

3 reps/15 sec rest x 3

Complete 3 rounds with 90sec

rest between rounds

rest

For time

800m run

50 knees2elbows

admin — Mon, 24 May 2010 20:45:26 +0000

WOD:

5 rounds

5 burpees

5 push ups

5 sit ups

5 squats

REST

Deadlift (85%)

5 x 5

admin — Thu, 20 May 2010 22:24:00 +0000

WOD:

FOr time:

500m row

100 mountain climbers

100 sit ups

500m row

admin — Thu, 20 May 2010 22:21:35 +0000

WOD:

1) 5min of DU

2) Front squat 3 x 5

3) Strick shoulder press 3 x 5

4) 30 GHD sit ups

admin — Wed, 19 May 2010 22:18:37 +0000

WOD:

3 rounds for time

30 push ups

30 KB swings (24/16)

600m run

THEN

50 Back extentions

admin — Tue, 18 May 2010 22:13:59 +0000

WOD:

1. 1000m Row

2. Stiff leg deadlift 3 x 5

3. pullups max 3RDS

4. L-sits MAX 5RDS

admin — Mon, 17 May 2010 22:10:36 +0000

WOD:

FGB x 3RDS

Squat jumps (15/20)
SDHP (40/20)
box jumps
pushpress (40/20)
25m sprints
1min rest