The WOD

Featured / 19.12.2013

Part A Movement Prep   Part B  Gymnastics Benchmark Max effort unbroken pull ups Part C For time: 2k row 50 Double Unders 40 HRPU 30 Goblet Squats (32kg/24kg) (100#/70#) 20 V- ups 10 Burpees Competitors Add: 10 min EMOM Odds: 10 shoulder touches Evens: 15 sec L-sit (unbroken)  

Featured / 18.12.2013

Part A: 100 Slam Balls for time: 5-minute Cap   Part B: In 10 Minutes, climb the ladder 3, 6, 9... Box Jumps 24’’/20’’ K.B. Swings M24kg/W16kg Rest for 1 minute then descend the ladder beginning with number of last completed round. Score for Rounds and Reps/ Time 
Featured / 16.12.2013

Part A Movement Prep   Part B Every 1.5 min for 6 min-3 position clean @70% (hi-hang, mid-hang, floor)   Part C "Chief" 5 cycles of AMRAP in 3 minutes of: 3 Power Clean 135/95 6 Push-ups 9 Air Squats *Rest 1 min between rounds
Featured / 14.12.2013

In Memory of Elliott A. Shoenthal 2.21.1958 - 12.1.2013 “The Judge” 5 Rounds of: In 5 Minutes complete 400 Meter Row 21 Wall Ball Shots 20/14 12 Deadlifts 225/155 with remaining time AMRAP Burpee Box Jumps 24” Rest 2 minutes after each round Score for Total Burpee Box Jumps