Tuesday, May 14th
Skill: EMOTM for 7 Minutes5 KB Snatch each arm (53/35) WOD21-15-9HSPUOverhead Squats (95/65) Cool Down:3 x 100 M Sled Pulls – increasing weight with each attempt
Monday, May 13th
This week we are continuing the benchmark WOD’s starting with one of Chris’ favorites! Looks easy enough, right? There is truly a FULL 3 minute rest between rounds. Post your score including your rest time. WOD “Barbara”5 Rounds20 Pull-ups30 Push-ups40 Sit-ups50 Squats ** 3 MINUTE REST between each of 5 Rounds 40 Minute Time Cap […]
Sunday Open Gym 12:30 – 2:00PM
Happy Mothers Day to ALL! If you want some WOD time to yourself today come on in for a Mother’s Day Open Gym!
Saturday May 11, 2013
Partner WOD at 10AM, Competitor training after at 11AM. Partner WOD Part 13 min Max Deadlifts (185/135)One partner must hang from pull up bar while other is working, alternate each time partner comes off the pull up bar Rest 1 min Part 212 min AMRAP100m Partner Carry 75 1 for 1 Lateral Jumps over barbell50 […]
Friday May 10, 2013
WOD “Filthy Fifty” For time: 50 Box jump (24/20) 50 Jumping pull-ups 50 Kettlebell swings (35 lbs) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/35) 50 Back extensions 50 Wall ball shots to 10’ (20/14) 50 Burpees 50 Double unders *35 Minute Cap Cool Down:500m Row at 80%4x30second squat holds, rest […]