MALVERN STRENGTH

7/27/11

Strength - Bench Press 3-3-3
Backover med ball throws - 15 throws

5 rounds for time
Run 200m
95 pound thruster, 9 reps

 
James Connelly, Mp '09, doing some weighted chin-ups with chains.

Steamy Thursday WOD

Deadlift - 5-5-5-5-5

AMRAP 8 min
Deadlift x 10
Clap-Push x 5

Summer WOD - 7/20/11

Strength
Push Press - 5-5-3-3-2-1

3 rounds for time:
Box Jump x 20
1-arm DB Push Press x 20 (10r/10l)
Backward Walking Lunge with DB x 20 steps

2 WOD update

Tuesday 7/19/11
Strength - Power Clean - 1-1-1-1-1

3 rounds for quality
L-Sit for total of 30 sec.
P-Bar push-ups x 7
One arm OH KB Squat x 7 right/7 left
Handstand hold x 30 sec.

Monday - 7/18/11
Strength - Back Squat - warm up to heavy single

3 rounds, each for time
Front squat, 10 reps
Pull-ups, 15 reps
Row 400m

WOD 7/14/11

Strength:
Front Squat 2-2-2-2-2

Conditioning:
30 sec amrap burpees
rest 60 sec
30 sec amrap burpees
rest 60 sec
30 sec amrap burpees
rest 90 sec
30 sec amrap double unders
rest 60 sec
30 sec amrap double unders
rest 60 sec
30 sec amrap double unders
rest 90 sec
30 sec amrap situps
rest 60 sec
30 sec amrap situps
rest 60 sec
30 sec amrap situps

Summer WOD - 7/13/11 - On the Prowl

Strength
Bench Press 5-4-3-2-1

3 rounds, each for time.  Full rest
53 lb KB swing, 15 reps
Prowler Push, 20  yds
Sledgehammer Strike, 10 reps
Prowler Push, 20 yds

Summer - WOD 7/7/11

Strength - Push Press - 3-3-3-3-3

For time:
50-35-20 rep rounds of:
Wall ball
Kettlebell swings

Summer-WOD 7/6/11

Strength/Skill - Power Clean - 1-1-1-1-1-1

As Many Rounds as Possible in 15 minutes:
5 pull-ups
10 push-ups
15 Abmat sit-ups

Summer - WOD 7/4/11

Strength - Back Squat - 5-5-5-5-5

Fun With Med Ball
5 rounds for time of:
Med Ball Slam x 10 reps (must catch ball off floor for rep to count)
Overhead walking lunge x 20 reps
Lateral Med Ball hops x 30 reps
Penalty - If med ball touches the head or falls below the head during the walking lunges a 5 burpee penalty must be completed before continuing