Wednesday December 4, 2013
Strength/Skill: OTM for 15 minutes – 1 Power Snatch, increase as you can but last 5 reps should be at/near 1RM WOD 100 Double Unders (mod 200 singles) Then 4 Rounds 15 Hand Release Push Ups 20 Wall Balls (20/14) Then 100 Double Unders – 15 min Cap Cool Down: 3 Rounds of: […]
Tuesday December 3, 2013
Strength: Spend 12 minutes working up to and establishing a 20RM Back Squat. Going for perfect form here, you may rest with the barbell on your back but once you unrack, it’s all 20 unbroken. WOD 10-9-8-7-6-5-4-3-2-1 Chest to Bar Pull Ups 10, 2 for 1 Lateral Jumps – 12 min Cap *Competitors: […]
Monday December 2, 2013
Happy December! Skills: 5 Min, On the 30 Seconds, 1 Bar MU (if you are proficient, link 2-3 every 30 seconds) WOD 20 min AMRAP: 1 DL+ 1 SquatCL+ 1 FSQ+ 1 Jerk (185/135)-Scale as needed but get at least 15–20 rounds total. Go for more!Competitors (235/155) Cool Down: Tabata Hollow Body Rocks
Saturday November 30, 2013
Reminder: Partner WOD at 9AM!! Not 10am. Partner WOD 5 minute AMRAP40 ft sprint to Rope Climb*one at a time between partners REST 1 minute 10 minute AMRAP20 Hang Power Snatch (95/65)20 Burpee Toes 2 Bar