WOD
Friday 130906
5 x 500m row
Rest is 1:1
Post time to BTWB.
Well the weekend is almost here, only one more day. This time of year is amazing....
Thursday 130905
Power snatch
3 - 3 - 3 - 3 - 3
Then,
21 - 15 - 9
Power snatch, 65% of 3RM
T2B
Burpees
Post loads and time to comments and...
Monday 130902
5 rounds for time:
30 Kettlebell swings, 32kg (24kg)
30 Box jumps, 24" (20")
30 Anchored ab-mat sit ups
Post time to BTWB.
Thanks to everyone that came out to...
Friday 130830
"Hotshots 19"
Six rounds for time of:
30 Squats
19 Power Cleans 135#(95#)
7 Strict Pull-ups
Run 400 meters
Post time to BTWB.
SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS
Nineteen members...
Thursday 130829
Hang power snatch, from above the knee
2 - 2 - 2 - 2 - 2 - 2 - 2
Then, EMOM for 10 Minutes:
1 hang...
Wednesday 130828
For Time:
Run 1 Mile
5 Rope Climbs
Run 800m
4 Rope Climbs
Run 400m
3 Rope Climbs
Run 200m
2 Rope Climbs
Run 100m
1 Rope Climb
Post times to comments and BTWB.
The Ankle...
Tuesday 130827
As many reps as possible in 20 minutes of:
5 Supine Ring Rows
10 Ring Dips
50 Double Unders
Post reps to BTWB.
Here's my thing about flip flops....
Monday 130826
Overhead Squat
1-1-1-1-1-1-1
Then every minute on the minute for 8 Minutes
2 Behind-the-neck push press with wide grip + 1 overhead squat @75% of 1 RM...
Friday 130823
Four Rounds for time of:
50 Double Unders
10 Clusters 135#(95#)
Post time to BTWB
New Foundations Class Starting on Monday.
We will be starting the next foundations class...
Thursday 130822
High hang power snatch
5 - 3 - 2 - 2 - 1 - 1 - 1
As many rounds as possible in 7 minutes:
12 Dumbell...