Daily WOD – Aug 16, 2013
Complete for time: 50 box jumps (24/20") 5o wallballs (20/14# to 10/9') 50 double unders 50 burpees
Make Up Day – Aug 15, 2013
Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are: Front Squat 3-3-3-3-3 then 5x50 yd sled drag (40% SDC) Complete 4 rounds for time…
Daily WOD – Aug 14, 2013
Complete a full tabata of each movement: Air squat Push press (75/55#) Sit up Hang power clean (75/55#) WOD Notes: A tabata is a four minute interval drill where you work for 20 seconds and…
Daily WOD – Aug 13, 2013
Deficit Deadlift 8x2 @ 80% Then 30 DB cleans for time
Daily WOD – Aug 12, 2013
Complete 4 rounds for time of: 200m run 7 hand stand push ups 200m run 7 mucle ups WOD Notes: The scale for hand stand push ups will be a barbell shoulder press at 70%…
Sunday Football WOD – Aug 11, 2013
WOD 1 - Complete 3 power cleans on the minute for 10 minutes (70-80% of your 1RM) Rest 10 minutes WOD 2 - Complete 5 rounds for time of: 3 deadlifts (315/205#, NTE 75% of…
Daily WOD – Aug 10, 2013
Complete 4 rounds for time of: 10 L-sit pull ups 20 KB swings (70/53#) 5R/5L pistols Community Notes: Happy Belated Birthday Tom S!!
Daily WOD – Aug 9, 2013
Front Squat 3-3-3-3-3 Then 5 x 50 yd sled drag (40 - 45% SDC) WOD Notes: Compare to 130213.
Make Up Day – Aug 8, 2013
Come in between 4:30 and 7:30 to make up on of the last 6 workouts. This week the choices are: AMRAP in 7 minutes of 2 OHS (95/65#), 2 box jumps (24/20"), 4, 4, 6,…
Daily WOD – Aug 7, 2013
Hang Snatch 1-1-1-1-1-1-1 Then AMRAP in 3 minutes of rope climbs Community Notes: Happy Birthday Sandra!!