The WOD

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
Featured / 22.02.2014

“Open WOD 11.1”  Complete As many Rounds and Reps in 10 Minutes of: 30 Double Unders 15 Power Snatch M#75/W#55   Rest 5 minutes, then complete    “Open WOD 11.2”  Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts M#155/ W# 100 12 Hand Release Push-Ups 15 Box jumps, 24" box
Featured / 21.02.2014

Part A: Dynamic Warm Up Part B: Snatch Push Press + Overhead Squat minute 0 3PP+2OHS @45% minute 3 3PP+2OHS @50% minute 6 3PP+2OHS @55% minute 9 3PP+2OHS @60%   Part C: Snatches 4x5 minute 0 do 5 reps @60% minute 3 do 5 reps @65% minute 6 do 5 reps @70% minute 9 do 5 reps @75%   Part D: 10 min EMOM 5 burpees + max effort pull ups rest 2 mins then 50 burpees for time *score total pull ups and burpee time *competitors do chest to bars