Run, Swing and Slam Fitness Workout #152

Day 43/112

INTENSITY:
3 Rounds for Time of:
800m Run
21 KB Swings (1.5p / 1p)
15 Ball Slams

RESET:
One-Arm Barbell Press (Spear Press)
Work for 10 minutes, increasing the weight up from 45# as necessary

http://www.weighttraining.com/exercises/one-arm-barbell-military-press

2 Tons Ground to Overhead Fitness Workout #151

Day 40/112

SKILL WORK:
For 5 Minutes:
L-Sit, Max Hold
Hollow Rocks, Max UB (unbroken)
Rest 30s

Progression:
1) Knees Tucked to chest
2) Knees Up
3) Legs Out Straight

POST max L-Sit and progression

For 10 Minutes:
500m Splits, Rowing
60s Break
+/- 3 seconds on each split

Penalty: 1 GHD Sit-Up per second off initial split.

INTENSITY:
As Fast As Possible,
2 Tons, Ground to Overhead (4,000 lbs/3,000 lbs)

Post Weight and Time

RESET:
3 Rounds of:
3 Man-Makers
15s Dueling Ropes

EMOM Ground to Overhead Fitness Workout #119

Day 49/58

INTENSITY:
EMOM, 12 Minutes
1 Ground to Overhead (155/115)
2 Weighted Box Jumps (1p/.5p @ 24″/20″)
3 Pull-Ups

RESET:
2 Rounds of:
15 Landmine Bus-Drivers (25/15; left and right is 1 rep – Video Link)
50′ Bear Crawl
250m Row

10,000lbs Ground to Overhead Fitness Workout #72

Day 100/112

INTENSITY:
For Time:
10,000lbs (7500lbs) Ground to Overhead
EMOM, 5 Burpees

With a barbell, go from the ground to any overhead position to complete a rep. Complete as many reps as necessary to lift 10,000lbs for males or 7,500lbs for females overhead.

RESET:
2 Rounds of:
50' Bear Crawl
50' Samson Lunge
15 GHD Sit-Ups

20 DEC 2012 - KB Swing, Pistol Squats, G2Os

INTENSITY:

A SAVAGE WOD from Katie Hogan!

5 Rounds for Time of:
12 kb swings 53/35
10 pistols (alt legs)
8 ground to overhead 135/95


RESET:
2 Rounds of:
15 V-Ups
15 Suspended Mountain Climbers
15 Suspended Knees to Elbows

28 JUL 2012 - 10,000lbs Ground to Overhead

INTENSITY:
For Time: 10,000lbs Ground to Overhead Any Way* In as few reps as possible, with whatever load you chose, put a total of 10,000lbs up over your head starting each rep from the ground.

RESET: 2 Rounds of:
60 seconds Hand Stand Walk
10 Spiderman Lunges
10 Bench Dips

07 MAR 2012 - Bar Facing Burpees, Ground to Overhead, Run

WORK:
Deadlift, 5RM

WOD:
For Time:
50 Bar Facing Burpees
30 Ground to Overhead (135/95)
800m Run

POST:
2 Minute Row, Easy
20 KB Orbits (either direction)
20 KB Cleans