The WOD

Featured / 15.01.2014

Part A: Shoulder warm up   Part B: "jerk clusters" 5 min running clock Every 30 sec 3 s2o (95/65) (135/95)   Part C: "Fran therapy" 5 rounds of 3 mins of work 1 min of rest 21-15-9 Thrusters (65/45) Jumping pull ups * get as far into Fran as you can *scote total reps (1 whole round of Fran =90 reps)
Featured / 14.01.2014

Part A: Hang Snatch Workshop   Part B: WOD In 3 minutes, Run 400 M.  With remaining time, complete max reps: Round 1:  Hang Snatch (M#75/W#55) Round 2:  Front Squat Round 3:  Hang Snatch Round 4:  Front Squat Rest 1 minute after each round. Score for Reps per cycle
Featured / 13.01.2014

Part A: Burgenner/banded squat warm up   Part B: 10 min EMOM Odds: 3 hang squat snatches Evens: 5 power cleans *same weight for each movement (75/55) (95/65) (135/95)   Part C: "Jackie" for time: 1,000m row 50 thrusters 45# 30 pull ups
Featured / 11.01.2014

Divide Class into 2 Teams and Complete Work For Time: 1000' Indoor Prowler Push +#90 200 Burpees 4000M Row (divided into 250M sprints) 200 Burpees 1000' Indoor Prowler Push  (No more than two people per team working at a time)
Featured / 08.01.2014

Part A: Dynamic Warm Up   Part B: 10Min EMOM 10KBS + 10HRPU (32/24)(24/16)  *alternate movements every 30 sec   Part C: Max Effort L-sit Hold * 2 attempts, score best effort   Part D: 15 min Running Clock “Annie” with remaining time ascending ladder of 3TTB 3 Box Jumps (24/20) *Score Annie time and ascend ladder by multiples of 3 *Score reps on ladder * Comp do "Banannie"