Thursday August 22, 2013
Max wall balls unbroken (20/10, 14/9) WOD 50m bear crawl 25 strict press (45/35) 50m bear crawl 25 push press 50m bear crawl 25 thrusters 50m... Read More
Wednesday August 21, 2013
Behind-the-Head Strict Press 2/2/2/2/2 WOD: 20 min AMRAP -2 rope climbs -4 ring dips -6 MB pull ups (20/14) -8 Burpee box jumps (24/20)
Tuesday August 20, 2013
2 RM box jump WOD: For Time 10-9 -8-7-6-5-4-3-2-1 -Pistols -Toes to bar -Deadlift (BW) -PVC AB mat sit up
Monday August 19, 2013
Zercher Squat 8/8/8/8/8 4 RFT 200m row 20 OHWL (KB) 200m farmer carry (KB) *each athlete is designated one KB (53/35). The odd rounds must... Read More
Friday, August 16, 2013
WOD: Happy Birthday Melodie!!! 100 Abmat Sit-ups 800m Run 60ft Rope Climb /4ascents 40 OHWL 45/35 20 Push Press 95/65
Thursday, August 15, 2013
Lift: Teams of 2 5 rounds -athlete 1 performs 15 banded jumping squats, immediately going into a 10m banded sprint, anchored by athlete 2. -the... Read More
Wednesday, August 14, 2013
Lift: Work up to an 80% of your 2 rm DL found last week * keep a strict 10-15min timeline (Then) 3 rounds -30 sec... Read More
Tuesday, August 13, 2013
WOD: EMOTM for 10min *1 clean/jerk @ 75% 1 rm *20 double unders (Giving members the first 10 minutes to find the weight to be... Read More
Monday, August 12, 2013
Lift: Bench press 1-1-1-1-1 *sets across – find a 1 rep max and do 4 additional sets at the was lodged 1 rm. WOD:... Read More
Friday August 9, 2013
WOD: 4RFT 400m Run 25 Double Unders 15 Power Snatches 75/55