Monthly Archives: August 2013

Partner WOD

Team wod. 2 people. One time through. Partner 1 goes first. Partner 1 - 20 Pull-ups and 20 Push-ups while partner holds 70/55 lb KB 30 Wall ball shots while partner hangs from pull-up bar 30 Lunges holding bumper plate while partner holds 70/55 lb KB 40 Box jumps, alternating  24″ Partner 2 - 20 Pull-ups and 20 Push-ups while partner holds...
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Whiskey Tango Foxtrot!

WTF! Rain... Athletes: "Meow Meow" 100 Double Unders/300 singles 90 Air Squats 80 Sit-ups 70 Walking Lunges 60 Burpees 50 Pull-ups/ ring rows 40 Push-ups 30 KB Swings 20 Pistols 10 Handstand Push-ups Pistols must be done using a stack of plates to sit back on, or a box. No bands, no holding on to anything. For every single air squat that does not go FULLY below parallel,...
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QuickStick

Athletes: Rope Climbs - time to climb. 15 minutes. WOD 40-20-40-20 Wall Balls In between each set, bear crawl 300 feet. The entire length of the gym, into the new room, is 100 feet. Touch the red wall, touch the white wall, thats 100 feet. I know the opening is not huge, but we will form two lanes, lead or...
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Cherry Picker 20

Athletes: The Lumber Jack 20: (we should call it Cherry Picker 20 For time: 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 Squat Cleans (95/65 lbs each) Run 400m Obviously scaling has to happen, talk to your coach! For you athletes that can do this...
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