WOD
Friday 150904
For time:
Run 1200 Meters
21 Power Cleans 115#(75#)
21 Pull Ups
Run 800 Meters
15 Power Cleans 135#(95#)
15 Chest to bar pull ups
Run 400 Meters
9 Power Cleans 185#(125#)
9...
Thursday 150903
Take 25 minutes to build to a 1RM snatch
Then, every minute on the minute for 7 minutes:
1 Snatch @ 70% of today's 1...
Wednesday 150902
As many rounds as possible in 20 minutes of:
Calorie row, 15(10)
10 DB thrusters, 40#(25#)
20 KB swings, 16kg(12kg)
40 Double unders
1 Rope climb
Post rounds and reps...
Tuesday 150901
"Nancy"
5 Rounds of:
Run 400 meters
15 Overhead squats 95#(65#)
Compare to 140901
Post time to BTWB
Yesterday evening we started our newest 5 pm specialty class. This cycle,...
Saturday 150829
For time:
50-40-30-20-10 reps of
Double unders
5-10-15-20-25 reps of
Thrusters, 95#(65#)
Post times to comments and BTWB
Who is ready for some wild and crazy times?? There is a...
Thursday 150827
Take 20 Minutes to establish a 3 rep max back squat
Then, 3 x 8 reps @ 50% of 3 rep max:
Bottoms up back squats...
Wednesday 150826
As many rounds as possible in 20 minutes of:
400 Meters run
20 KB swings, 24kg(16kg)
15 Box jumps, 24"(20")
Post rounds and reps to comments and BTWB
A...
Monday 150824
5 Rounds for reps
Max reps body weight bench press
Supine ring rows
rest 3 minutes between each round
*Score is total reps for the bench press and...
Saturday 150822
As many rounds as possible in 12 minutes of:
21 Deadlift, 135#(95#)
15 Air squats
9 Push press, 135#(95#)
Post rounds and reps to comments and BTWB
So many...
Friday 150821
For time:
75 Handstand push-ups
*Every break, run 400 meters
Rest 5 minutes
For time:
50 Toes to bar
*Every break, run 400 meters
Post time to comments or...