The WOD

Featured / 23.09.2013

Part A: Movement Preparation   Part B 15 Minutes to establish a 1RM Back Squat   Part C 20 Back Squats 135/95 20 Ring Dips 20 Push Press 115/75 20 Front Squats 115/75 20 Ring Dips 20 Push Press 95/65   *All barbell movements begin from the floor
Featured / 21.09.2013

"The Don" 66 Deadlifts, 110 pounds
 66 Box jump, 24” 66 Kettlebell swings, 1.5 pood
 66 Knees to elbows
 66 Sit-ups
 66 Pull-ups 66 Thrusters, 55 pounds 66 Wall ball shots, 20 pound ball
 66 Burpees 66 Double-unders   U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.
Featured / 18.09.2013

Part A: Movement Preparation   PART B: 15 Minutes of Skill Work: Kipping Progression for Pull-Ups   Part C: “Nicole” Complete as many rounds as possible in 20 minutes of: Run 400 meters Followed by Max effort Pull-ups *Score will be total number pull-ups
Featured / 17.09.2013

Part A: Movement Preparation   PART B: Every 2 Minutes for 10 minutes (6 working sets) Power Clean x 1.1.1 @ 80%   Part C: 4 Min AMRAP 4 Power Cleans #135/#95 4 Burpee Box Jump Overs 20” Rest 2 minutes 4 Min AMRAP 4 Power Cleans 4 Burpee Box Jump Overs 20”
Featured / 16.09.2013

Part A: Movement Preparation   PART B: Every 1.5 minutes for 6 minutes (6 working sets) Pause Front Squat x 2 Full 3 second pause at the bottom; Work up to max double   Part C: 24 min EMOM Minute 1: Row 10 Calories Minute 2: 5 Front Squats #175/#120 (from the floor) Minute 3: 20 sec. L-Sit Alternate stations each minute for 24 minutes. You will end up hitting each station 8 times