The WOD

Featured / 03.03.2014

Part A: Dynamic Warm Up   Part B: Back Squats 5x6 minute 0 do 6 reps @60% minute 3 do 6 reps @65% minute 6 do 6 reps @70% minute 9 do 6 reps @75% minute 12 do 6 reps @80%   Part C: Push Press minute 18 do 10 reps @ 70% minute 21 do 8 reps @ 75% minute 24 do 6 reps @ 80% minute 27 do 5 reps @85%   Part D: For time 400m run 21 kbs  (24/16) 12 box jumps (30/24)  400m run 21 kbs 12 box jumps 400m run 21 kbs  12 box jumps 400m run
Featured / 26.02.2014

Part A: Dynamic Warm Up Part B: Front Squat 4x5, 1x4 minute 0 do 5 reps @65% minute 3 do 5 reps @70% minute 6 do 5 reps @75% minute 9 do 5 reps @80% minute 12 do 4 reps @ 85%   Part C: Cleans 5x5 minute 18 do 5 reps @60% minute 21 do 5 reps @65% minute 24 do 5 reps @70% minute 27 do 5 reps @75% minute 30 do 5 reps @80%   Part D: 10 min AMRAP 10 wallballs 30 double unders
Featured / 24.02.2014

Part A: Dynamic Warm Up Part B: Back Squat 4x8 minute 0 do 8 reps @60% minute 3 do 8 reps @65% minute 6 do 8 reps @70% minute 9 do 8 reps @75%   Part C: Push Press 2x10, 1x8, 1x6 minute 15 do 10 reps @65% minute 18 do 10 reps @70% minute 21 do 8 reps @ 75% minute 24 do 6 reps @80%   Part D: 15-12-9-6-3 Thrusters (95/65) Pull ups