Monthly Archives: November 2014

Easy now rude boy…

Warm Up: Air Bike 4 X :20 on :10 off 50 squats Strength: Push Jerk 3-3-3-2-2 WOD: 50-40-30-20-10 Double Unders Situps Pushups 20 min time cap...
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Team Endurance

No Hero Wod today, instead we will do a team endurance workout...lotsa fun! For time: Partner A: Row 1500m
Partner B: Run 1200m
Partner C: Work Couplet Couplet 1: 3 rounds 20 Thrusters 45/35 20 Pull ups Couplet 2: 3 rounds 20 wall balls 20 burpees Couplet 3: 3 rounds 20 KB Swings 53/35 40 Double Unders So, 3 person team. 3...2...1.. GO, P1 Row as P2 Runs...
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Partner Wod Sucka Slap

Partner WOD "Sucka Slap" For time: 1-2-3-4-5-6-7-8-9-10 Front Squat 95/65 Burpee Box-Jumps 24/20 Unbroken Shoulder to Overhead 95/65 – bar can rest anywhere but on the ground Relay style: Partner 1 does a Front Squat, partner 2 does a front squat. Partner 1 does a burpee box jump, partner 2 does a burpee box jump, partner 1 does a STOH, partner 2 does...
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Pew Pew

Warm Up: Pull Up Progressions (for those with programs, this is your time to work your programming) or 2 rounds 5 strict Pull-ups 8 HSPU 15 Hollow Rocks Strength: Strict Press Accumulate 60 reps at 50% of your 1RM. As fast as possible. For total reps: 1:00 KB swing, 70#/50# 1:00 double unders 1:00 burpees 2:00 KB swing 2:00 double unders 2:00 burpees 3:00 KB swing 3:00 double unders 3:00 burpees...
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