Tuesday

Apr 30, 2013

Pre WOD 5 rounds, not for time Perform set of hollow rocks after each set of rows Workout of the Day Tuesday4 rounds for time: 400 meter run 50 squats Compare to 9/13/12


Monday

Apr 29, 2013

Pre WOD Alternate and partition as necessary Workout of the Day MondayIn 20 minutes, complete as many rounds as possible of: 3-6-9-12-15-18.......etc Deadlift (#135/#85) Lateral burpee over bar Double unders  


Saturday

Apr 27, 2013

Pre WOD ME plank hold ME bar hang Workout of the Day SaturdayFor time:  20 wall ball shots (#20/#14) 40 pullups 20 WBS 40 box jumps (24"/20") 20 WBS 40 ring dips 20 WBS 40 kettlebell swings (32 kg/24 kg) 20 WBS


Friday

Apr 26, 2013

Workout of the Day Friday7 rounds for time: 1 rope climb 10 sumo deadlift high pull (#85/#55) 1 x 25 meter sled drive (#135/90) 15 squats Compare to 10/2/12  


Thursday

Apr 25, 2013

Workout of the Day ThursdayIn 8:00, run 1K and in remaining time complete as many power cleans (#135/#85) as possible Rest 3:00 In 6:00, run 800 meters and in remaining time complete as many front squats (#105/#65) as possible Rest 3:00 In 4:00, run 400 meters and in remaining time complete as many push press (#75/#45) as possible Score is total of pc+fs+pp


Wednesday

Apr 24, 2013

Pre WOD 5 rounds, not for time, perform farmers carry immediately after each set of bench press Workout of the Day Wednesday5 rounds for max reps:3:00 300 meter row, max reps kettlebell swings (24kg/16kg)1:00 restReps


Tuesday

Apr 23, 2013

Workout of the Day Cindy20 minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats


Monday

Apr 22, 2013

Pre WOD Take 15-20 minutes to find your heaviest 1 rep squat clean Workout of the Day MondayEMOM for 12:00 minutes complete: Even minutes: 3 squat cleans @ 70% Odd minutes: 6 shoot throughs Then, from 12:00-17:00....  AMRepsAP of burpees


Saturday

Apr 20, 2013

Workout of the Day SaturdayWith a partner, complete for max reps/calories. Switch between movement and static hold positions as necessary. Both teammates must be working at the same time 4:00 Dumbell thruster (30/20)/ ring support 1:00 rest 4:00 Ring rows / handstand hold 1:00 rest 4:00 Pushups / L or tuck hang 1:00 rest 4:00 Jumping lunges / bottom of squat 1:00 rest 4:00 Row for calories / kettlebell park position (2 X 16kg/12kg) &nb


Friday

Apr 19, 2013

Workout of the Day Friday12 minutes as many rounds as possible: 15 med ball sit ups (#20/#14) 10 deadlifts (#155/#85)  


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