The WOD

Featured / 16.11.2013

2 Rounds of: 2 min AMRAP per movement   Station 1: Calorie Row Station 2: Hand Release Pushups Station 3: Hang Power Snatch 65/45 Station 4: Goblet Squat 24/16 kg   One partner completes a station as an individual and partners must switch each station. There will be 2 minutes between each round and a different partner must begin Station 1 the 2nd time through   Non Competition WOD: 5 Rounds for Time 400m Run 20 Sit Ups 20 Wall Ball Shots
Featured / 14.11.2013

Part A Movement Prep & Nutrition Part B Skill Work: Not for time. Three rounds with 1 min bt each round GHD Situps x 20   Part C 7 min AMRAP 7 Air Squats 7 Box Jump Over 24/20" 7 KBS 24/16 1 min rest 3 min AMRAP 3 Air Squats 3 Box Jump Over 24/20" 3 KBS 24/16
Featured / 12.11.2013

Part A Movement Prep   Part B Skill Work: Not for time. Two rounds of 1 minutes at each station Kipping Pullups x 8-10 L-Sit x 30 sec.   Part C 5 Rounds of 40 sec. ME Abmat Situps 20 sec. Rest 40 sec. ME Double Unders 20 sec. Rest
Featured / 11.11.2013

Part A Movement Prep   Part B "Widowmaker" 20 minutes to find your 20RM Back Squat Warmup: Every 2 minutes for 6 min 10x40%, 8x50%, 6x60% Rest 2 min Aim to begin with 65-70% as first working set and take at least 5 minutes bt 20RM attempts   Part C Complete 3 cycles of 3 minutes of: 500m Row 6 Cleans 135/95 *Score is total time of all 3 completed cycles   *Rest 1 min between each round