A) 10 MIN EMOTM 3 Fast Front Squats B) AMRAP Strict Pull Ups 3 sets 2 min rest between sets. C) 7 Rounds For Time: 10 Wall Balls 10 Push Ups
WOD 7/5/13
BASE: A) Power Clean technique. B) Double Under Practice C) 10 Min AMRAP 20 Sit Ups 15 Kettle Bell Swings 10 Box Jumps CLIMB: A) Power Cleans 5 Sets 5 Reps – 2 Min rest between sets. B) 1/2 Tabata Double Unders & Burpees. Score is total reps. C) 15 Min AMRAP 20 Sit… [Read More]
WOD 6/5/13
A) Overhead Squats 3 Sets 5-8 Reps – 2 min rest between sets. B) Push Press 3 Sets 5-8 reps – 2 Min rest between sets. C) For Time: 21-15-9 Wall Balls Toes To Bar
WOD 4/5/13
JACKIE: For Time 1000m Row 50 Thrusters 20 Pull Ups Rest 5 mins Run 400m 30 Wall Balls 60 Double Unders 30 Wall Balls Run 400m
WOD 3/4/13
A) 5 Burpee Box Jumps AFAP – (5 sets 30 sec rest between rounds) B) EMOTM 5 Push Ups + 1 KB Swing 5 Push Ups + 2 KB Swings Keep adding KB Swings until you can not complete them in the minute. Score is the last round completed + reps.
WOD 2/5/13
BASE: A) 5 Tough KB Swings (russian) – rest 90 sec between sets B) AMRAP Pull Ups – rest 2 mins & repeat C) 4 Rounds For Time 10 Push Ups 12 Burpees 14 Walking Lunges CLIMB: A) Power Cleans 5 Reps 5 Sets – rest 90 secs B) AMRAP C2B Pull Ups –… [Read More]
WOD 1/5/13
A) Deadlift 3 reps 8 sets. Rest 45 seconds between sets. 3 reps should be done at a comfortable pace – not 3RM. B) TABATA Shoulder to Overhead Sit Ups Wall Balls Toes To Bar
WOD 30/4/13
A) 1 MIN AMRAP Hand Release Burpees 1 MIN AMRAP Squats 1 MIN AMRAP Sit Ups B) 3 Rounds For Time: 20 Kettlebell SDHP 25 KB Swings 30 Box Jumps Rest 1 MIN C) 2 MIN AMRAP Double Unders
WOD 29/4/13
CINDY 20 MIN AMRAP 5 Pull Ups 10 Push Ups 15 Squats OR MARY 20 MIN AMRAP 5 HSPU’s 10 Pistols 15 Pull Ups
WOD 27/4/13
A) 800m Run B) 10 MIN AMRAP 10 Burpees 10 Push Press 10 Box Jumps C) Run 800m
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