The WOD

Featured / 25.11.2013

Part A Movement Prep   Part B Every 1.5 minutes for 6 minutes-Back Squat 5x75%, 3x85%, 1x95%, 5x85%, 5x85%   Part C In 4 minutes, complete: Row 500 m 15 Burpee over the Erg 25 Front Squats 95/65 25 Push Press 95/65 15 Burpee over the Erg   In 6 minutes complete: Row 500 m 15 Burpee over the Erg 25 Front Squats 95/65 25 Push Press 95/65 15 Burpee over the Erg   For Time: Row 500 m 15 Burpee over the Erg 25 Front Squats 95/65 25 Push Press 95/65 15 Burpee over the Erg
Featured / 23.11.2013

COMP WOD: 18 min of Partner 800 m Run (work does not begin until both partners return) Remaining time AMRAP 40 KBS 24/16 kg 30 Box Jump Over 24/20" 20 Clean 115/75 10 HSPU *RX HSPU will be with 1 abmat *HSPU mod is 1 HSPU=2 x pike pushups on 24" box     DAILY WOD: “Cindy” As many rounds as possible in 20 min of: 5 pullups 10 pushups 15 air squats
Featured / 20.11.2013

Part A Movement Prep Part B 2 RFT: 25 Push Press 95/65 Work on rhthym and pay attention to where you pause or break in the movement   Part C 17 min AMRAP 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 115/75 20 Burpees 30 Snatches 135/95 10 Burpees