Tag Archive for: air squat
WOD 4/12/11
Warm Up- Coaches Choice
AMRAP in 10 minutes of: 15 Push Presses (95/45lbs)/ 30 Air Squats
Bent Over Row- 5/5/3/3/1/1
WOD 03/15/11
"Murph" = run 1 mile, 100 pullups, 200 pushups, 300 squats, run 1 mile
(partition pull up,push up,squat as needed)
WOD 2/05/11
5 RFT of- 20 Air Squat/Double Unders
5 RFT of- 20 GHD Sit Ups/5 Push Jerk
1K Row @ 15 SPM
WOD 1/18/11
100 Air Squat for time + Samson Stretch
Squat- 5/5/5/5/5 + Pigeon Pose + 3 minutes rest
Sand Bag Shuttle Run 30 sec on 15 off X 10 Rds + 3 minutes rest
3 RFT of: 15 each Sand Bag Shouldering/15 Push Ups
WOD 01/08/11
2KM Row @ 15SPM + Sumo Stretch
1 min AMRAP Air Squat
Run 3 Laps around the block then
Front Squat BodyWeight 9 Reps
Run 2 Laps around the block then
Front Squat BodyWeight 7 Reps
Run 1 Laps around the block then
Front Squat Body Weight…
WOD 11/03/10
Front Squat 5-5-5-5-5
Tempo squats. On each squat, take three seconds to go down, hold for three seconds, then three seconds to go up. Work up to 85% of your 1RM.
3 Rounds for time of:
Run 1km
50 air squats
(1km is from the factory…
