The WOD

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
Featured / 19.10.2012

In 7 Minutes complete: 21 Power Cleans (M#135/W#95) with remaining time complete: As Many Rounds of Cindy as possible (Cindy=5 Pull-Ups/10 Push-Ups/15 Air Squats) Repeat for 2  total cycles resting 3 minutes between cycle. Record time for Power Cleans and Total Rounds and Reps.
Featured / 17.10.2012

Team WOD:
Teams of 2-3
Station A:
6 minute AMRAP
500 Meter Watt Bike Sprints
Station B:
6 Minute AMRAP
100’ Sled Push Lengths (Prowler +90#)
Station C:
6 Minute AMRAP
Tire Flip and Jump through
Rest 1 Minute after each AMRAP
(to be completed outside)