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Thread: SC Ducks Home WODs...

  1. #101
    Join Date
    Nov 2006
    Location
    Spartanburg
    Posts
    41,470

    Default

    "Frog Balls"


    CFS WOD - Friday 20JAN2012
    METCON:
    *Originally Programmed by CF Jax*
    Complete 100 KBS (M-70#/F-55#)
    *5 Thrusters (M-155#/F-115#) are completed every 2 minute, complete as many KBS as possible with the remaining time.
    **WOD starts with Thrusters.
    ***WOD is finished with the completion of 100 KBS.
    FUNCTIONAL SKILL/STRENGTH:
    Pick up something heavy and go for a 400m walk.


    Have a good weekend. If you don't vote tomorrow then punish yourself with a 100 burpee penalty.

    Last edited by Glenn; 01-20-2012 at 12:12 PM.

  2. #102
    Join Date
    Nov 2006
    Location
    Spartanburg
    Posts
    41,470

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    "I cain't feel mu laigs!"

    CFS WOD - Monday 23JAN2012
    METCON:
    "DT"
    12 Deadlifts (M-155#/F-105#)
    9 Hang Power Cleans
    6 Push Jerks
    x5
    SKILL/STRENGTH:
    10 Rope Climbs (for time)

    Take care of your equipment!!!



    Can you believe they let those plates rust like that? Shameful.

  3. #103
    Join Date
    Nov 2006
    Location
    Spartanburg
    Posts
    41,470

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    "You Can Swing My Bell"

    CFS WOD - Tuesday 24JAN2012
    STRENGTH:
    2 Snatches EMOM x 10
    @ 75%-80% of 1RM
    METCON:
    Kettlebell Sprint Ladder
    10 Kettlebell Swings (M-70#/F-55#)
    100m Sprint
    9 KBS
    100m Sprint
    ...
    ...
    1 KBS
    100m Sprint

    I love snatch day! These are full squat snatches, not power snatches! Ass to ankles on the catch standing to fully locked out position.

    Good tutorial on the snatch progression...

    [ame]http://www.youtube.com/watch?v=d0PITbWa0eU&feature=related[/ame]

    A good snatch...


  4. #104
    Join Date
    Nov 2006
    Location
    Spartanburg
    Posts
    41,470

    Default

    "Her Knee Uh"

    CFS WOD - Wednesday 25JAN2012
    METCON:
    20 Minute AMRAP:
    7 Muscle Ups
    14 GHD Sit Ups
    FUNCTIONAL SKILL/STRENGTH:
    Grab something heavy and go for a 400m OVERHEAD walk.

    ** Mod for muscle ups is 3 pull ups + 3 ring dips = one mucle up.
    *** Sub regular sit ups for GHD's if you need to or don't have access to a GHD machine.


  5. #105
    Join Date
    Jan 2004
    Posts
    13,693

    Default

    "Move your ass porkchop"


    One mile run then
    3 rounds of
    20 knees to elbows
    20 flutter kicks
    20 squats
    20 burpees

    40:23
    yep I'm more out of shape than I thought
    Last edited by Chuck the Duck Slayer; 06-08-2012 at 10:14 AM.
    Amendment II A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

    Quote Originally Posted by Highstrung View Post
    I like fishing topwater. Will one of you jot down some of this redneck ghetto slang and the definitions for those of us who weren't born with a plastic spoon in our mouths?

  6. #106
    Join Date
    Apr 2005
    Location
    Gulf Coast of Alabama
    Posts
    4,551

    Default

    Good job man!

    The fun part about CF is it always sucks!

    Once you get a taste for endogenous morphine, you'll always chase that dragon.

  7. #107
    Join Date
    Dec 2002
    Location
    GREENWOOD
    Posts
    5,406

    Default

    Wish this was still being updated!
    I am a nobody, that met somebody, that can save anybody.

  8. #108
    Join Date
    Jan 2004
    Posts
    13,693

    Default

    Here is one for you

    3 rounds for time
    15 air squats
    20 sit ups
    25 burpees
    Amendment II A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

    Quote Originally Posted by Highstrung View Post
    I like fishing topwater. Will one of you jot down some of this redneck ghetto slang and the definitions for those of us who weren't born with a plastic spoon in our mouths?

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