2010-02-01 UGS

January 31, 2010 at 9:00 pm · Filed under Underground Strength, Workouts and tagged: Full Body, Hip Extension, Jumping Lunge, KB Clean, KB Row, Ring Dip, Tire Drag, Weighted Situp

5 Rounds
1a. 10 Lunge Jumps
1b. 6 Double Kettlebell Cleans

5 Rounds
2a. 10 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row

3 Rounds
3a. 200′ Tire Drag
3b. 10 Weighted Back Extensions

50 GHD Situps or 50 Weighted Situps

Comments

2010-01-19 WOD

January 18, 2010 at 9:12 pm · Filed under WOD, Workouts and tagged: KB Clean, KB Press, KB Row, KB Swing

KB 600 Chipper
- 100 KB Swings (Each Arm)
- 100 KB Clean and Press (Each Arm)
- 100 KB Rows (Each Arm)

Comments (3)

2009-12-28 UGS WOD

December 27, 2009 at 9:14 pm · Filed under Underground Strength, Workouts and tagged: Back Extension, GHD, Jumping Lunge, KB Clean, KB Front Squat, Lower Body, Situp, Suicide Run, Tire Drag

4 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs

4 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans

3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension

3 Rounds:
- 50′ Forward Tire Drag
- 50′ Backward Tire Drag

50 GHD Situps or 50 Weighted Situps

Comments

2009-12-17 WOD

December 16, 2009 at 9:58 pm · Filed under WOD, Workouts and tagged: KB Clean, KB Row, KB Swing, Press

AMRAP – 20 Minutes
- 12 KB Swings (One Arm)
- 9 KB Rows (One Arm)
- 6 KB Cleans (One Arm)
- 3 KB Presses (One Arm)

Comments (2)

2009-12-16 UGS WOD

December 15, 2009 at 8:52 pm · Filed under Underground Strength, Workouts and tagged: Clean Catch Squat, Hip Extension, KB Clean, Leg Blaster, Lower Body, Step Ups, Suicide Run, Windmill

3 Rounds
- 10 Sandbag Step Ups
- Leg Blaster (20 Air Squat, 10 Lunges, 10 Jumping Lunges, 10 Jumping Squats)

3 Rounds
- 8 Clean, Catch, Squat
- 8 Double KB Cleans

3 Rounds
- 10 Hip Extensions
- Suicide Run

25 Windmills

Comments