Monthly Archives: April 2016

Saturday Pwod

In teams of 2: 20 Rounds 10 Wall Balls 10 Med Ball Ground to Overhead 10 Burpees Partner 1 completes work while partner 2 holds a plank. Work can only be completed while  one partner is holding a plank. When one round is complete, partners switch and continue on until 20 rounds have been completed. 10 each....
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Aint that bad…

Warm up: Sprints Ascending 10m Sprints- Death by Every :40 seconds add 10m Strength : Thruster 3-3-3-2-2-2 WOD : 15-12-9 KB Swings 53/35 KB Lunge (each leg)* Handstand Push-ups – Run 200m after each set...
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Wowza….

Strength : Front Rack Alternating Box Step Ups 24/20 3 sets of 20 (10 per leg) WOD : For Time 55 Bar Facing Burpees 34 Overhead Squat 95/65 21 Muscle Ups – 20 Minute Time Cap S : 75/55 Front Squat, 30 Jumping Pull-Ups + 30 Push-ups for MU L1 : 75/55 OHS, 30 Pull-Ups + 30 Ring Dips for MUs
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L-sit

Strength : Strict Press 3-3-3-3-3 Core: L-Sit on Floor 6 sets of max effort Hands elevated on plates. WOD : 10m AMRAP 5 Front Squat 135/95 10 Push-Ups 3 Wall Climbs S : 75/55, scaled all other movements L1 : 95/65 Rx+ : 155/105...
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