Workout of the Day

bt_bb_section_bottom_section_coverage_image

New Species

WORKOUT OF THE DAY

WOD

Jun
2010

June 18, 2010

Warm up:
Butt kicks, 25 yards/
10 squats/
high knees, 25 yards/
10 pushups/
lay on back to spring, 25 yards/
10 pullups
10 steps samson stretch
x2

WOD:

Step up:
8-8-8
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

WOD

Jun
2010

June 17, 2010

Warm-up:
10 steps samson stretch/
10 steps pigeon pistol/
10 steps stripper stretch/
10 slow muscle up transitions

WOD:

Power Snatch
3-3-3-3

rest 10-15 minutes and then:

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
New Species Grand Opening handstand e1276771992652

Laurie Galassi 12:25, Stacey Kroon 23:54. Post time to comments.

WOD

Jun
2010

June 16, 2010

WOD

Jun
2010

June 15, 2010

Warm-up:
25 squats/
25 pullups/
25 pushups/
100m run

WOD:
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Kristan Clever 23:55. Post time to comments.

WOD

Jun
2010

June 14, 2010

Warm up:
squat, 15/
pigeon walk, 10 steps/
pushup, 10/
inch worm 10/
pullups 10/
shoulder pass throughs, 10
x2

burgener x3

WOD:
Power snatch
3-3-3-3

rest 10 minutes and then:
“Diane”
For time, 21-15-9 of
225lb deadlift/
handstand pushups
post loads and time to comments.

WOD

Jun
2010

June 13, 2010

Warm-up:
Pigeon walk, 10 steps/
Squat, 10/
Samson Stretch, 10 steps/
Squat, 10
Burpees, 10/
Pullups, 10/

WOD:
Bench Press
3-3-3-3

Rest 10 minutes and then:

Religion
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20″
*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.
Post total times and number of reps completed to comments.

WOD

Jun
2010

June 12, 2010

Jen Gatlin’s first full muscle up…New Species got skills….

WOD

Jun
2010

June 11, 2010

Warm-up:
Inch worms, 10/
skin the cat, 5/
slow muscle up transitions, 10/
5 muscle ups/
25 squats

WOD:
Shoulder press
5-5-5-5
Push Press
3-3-3-3
Push/Split jerk
1-1-1-1

Post loads to comments.
strongssally

WOD

Jun
2010

June 10, 2010

Warm-up:
25 squats/
25 pullups/
25 pushups/
100m run

WOD:
Northwest Regional Qualifier, Event 4For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood

Chris Spealler 14:12, Mary Lampas 15:04 (65lb, 75lb, 95lb Thrusters, 1 pood Kettlebell). Post time to comments.

WOD

Jun
2010

June 9, 2010

Warm-up:
50m Run/
10 squats/
10 shoulder pass throughs/
x2

Burgener x3

WOD:
For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters

Post time to comments.