The WOD

Featured / 30.10.2012

Complete as many Reps as Possible in... 3min, 6 min, 9 minutes in the following order 20 Box Jumps M24”/W20” 20 Wall Ball Shots M#20/W#12 20 DB Hang Power Snatch (10 Left/10 Right) M#45+/W#30+ Rest 1 minute after each time period. Begin at top of list for each interval Score for total reps in each cycle
Featured / 27.10.2012

Divide Class into 2 Teams and complete work For Time: 400 M Prowler Push + #90 200 Burpees 4000 M Row (divided in 250m Sprints) (2 Rowers available per team) 200 Burpees 400 M Prowler Push (no more than 2 people working per team at a given time)
Featured / 24.10.2012

Part A: 8x2 EMOM TNG Power Cleans work to a near Max Double Part B: On the minute , every minute For 10 minutes Complete 3 Clean and Jerks (M#135, W#95). For the remainder of the minute complete as many Burpees as possible. Score for Total Burpees
Featured / 23.10.2012

Part A: In 10 minutes complete 30 Turkish Get-Ups (heavy as possible) Part B: In 3 minutes complete 400 Meter Run with remaining time Max Rep Rnd 1 Box Jumps 24”/20” Rnd 2 Pull-Ups Rnd 3 Box Jumps 24”/20” Rnd 4 Pull-ups Rest 1 minute after each cycle Score reps per round
Featured / 22.10.2012

Part A: EMOM Back Squat 8x3 working at approx 70-75% of 1 RM Part B: Complete as many Reps as Possible in 3 min, 5 min, 7 minutes in the following order 15 Cal Row 15 Hand Release Push-Ups 15 Power Snatch M#75/W#55 Rest 1 minute after each time period. Begin at top of list for each interval Score for total reps in each cycle