The WOD

Featured / 28.01.2014

Part A: Dynamic Warm up Part B: Skill stations 15 min EMOM -5/10 Ring dips -10/15 pull ups -15/20 sec L-sit *athletes start at different stations and switch stations every minute. Total 5 minutes per station total. Part C: 10 min EMOM -30 seconds Max Effort HRPU -30 seconds Max Effort Reach Throughs *score total reps, 1 big number 
Featured / 25.01.2014

Part A: Mobility Posterior High Chain & T-Spine Part B: 500 Meter Row 40-30-20-10 Wall Ball shots (M#20/W#14) Sit-Ups 500 Meter Row (15 Minute Cap) Rest 2 Minutes 1000 Meter Row then, 400' Overhead Lunge (M#45/W#25) then, 1000 Meter Row (15 Minute Cap)
Featured / 23.01.2014

Part A: Every Minute on the minute for 10 minutes 10 Slam Balls and with all the remaining time AMRAP hands release push-ups Part B: 5 Cycles 1 Minute Max Rep Row Cal 30 Seconds recovery 1 Minute Max Rep K.B. Swings (M 24kg/W 16kg) Rest 30 seconds Score total calories/K.B. Swings