The WOD

Featured / 10.02.2014

Part A: Dynamic Warm Up Part B: 7x3 Front Squats @ 80%  *3 front squats every 2 mins for 14 mins Part C: Continuous running clock In 5 mins AMRAP  12-9-6 burpee pull ups front squats (185/125) (135/95) rest 1 min then 5 min AMRAP  9-6-3 power cleans (185/125) (135/95) burpee box jumps (30/24) (24/20) rest 3 mins then... 50 thrusters for time (45/35) *score reps per AMRAP and time for thrusters
Featured / 06.02.2014

Part A: 1 Mile Run for Time Part B: 1 minute of Push Press (M#75/W#55) 2 minutes of Sumo Deadlift High Pull (M#75/W#55) 3 minutes of Wall Ball (M#20/W#14) 4 minutes of Box Jumps (M#24/W20) 5 minutes of Row for Cal 30 seconds rest in between each cycle Score Total Reps
Featured / 06.02.2014

Part A: Movement Prep Part B: 15 min running clock 12 minutes to complete 1k Row then AMRAP of... 8 kbs (32/24)(24/16) 8 goblet squat (32/24)(24/16) 8 burpees *score 1k row, rounds and reps *Rest 3 mins then... Part C: 50 Pull-Ups for time *10 min cap * Start pull ups at 15 mins on clock
Featured / 04.02.2014

Part A: Dynamic Warm Up Part B: In teams of 2 10 min EMOM -one partner does max effort DU -one partner holds plank for 60 secs * partners switch stations every min * score total number of DU Part C: In teams of 2 (same team used in part b) For time: 800m run -100 slam balls 400m run -75 air squats to slam ball 200m run -50 slurpees (slam ball burpees) *one ball per team (30/20) *cannot start work until both partners are finished with run *must take ball with you on runs
Featured / 03.02.2014

Part A: Mobility T-Spine   Part B: In 20 minutes 100 Sit-ups 50 V-Ups With remaining Time: Ascend the ladder as high as possible 3-6-9-12-15-18-21 etc Weighted step-ups (sandbag) (M24”/W20”) Sand Bag Back Squats Hand Release Push-Ups Score Sit-Up & V-Up time/ total reps
Featured / 03.02.2014

Part A: Dynamic Warm up/ Front Squat clinic Part B: Take 20 mins to find 1rm Front Squat Part C: Open Wod 13.4 In 7 mins climb an ascending ladder 3 C&J (135/95) 3 TTB * ladder ascends by intervals of 3 every round * score total reps