140419

Posted: April 18, 2014 in Uncategorized

WOD

START – 3:00

2 rounds
10 burpees
10 deadlifts

3:00 – 6:00

2 rounds
12 burpees
12 deadlifts (135/95)

6:00 – 9:00

2 rounds
14 burpees
14 deadlifts

9:00 – 12:00

2 rounds
16 burpees
16 deadlifts

etc…follow this pattern until you fail to complete both rounds

140418

Posted: April 17, 2014 in Uncategorized

STRENGTH

2 minute max effort calorie row

WOD

10 minute AMRAP

100 double unders
50 thrusters (45\33)
25 dips
50 thrusters
100 swings (55/35)

140417

Posted: April 16, 2014 in Uncategorized

STRENGTH

A. Power Snatch 2 x 5
B. Push Press 5 x 3

WOD

18-15-12-9-6

SDLHP (95\65)
box jumps (24\20)

140416

Posted: April 15, 2014 in Uncategorized

STRENGTH

EMOM 10

5 Pendlay rows + 10 sit-ups

WOD

5 rounds for time of:

10 overhead squats (95/65)
50 double unders

140415

Posted: April 14, 2014 in Uncategorized

20140414-225017.jpg

STRENGTH

A. EMOM 5, 3 snatches
B. EMOM 5, 3 snatch pulls

WOD

Max rounds in 3 minutes of:

3 power cleans (155/115)
6 pull-ups
9 push-ups

Rest 1 minute. Repeat for 5 cycles

140414

Posted: April 14, 2014 in Uncategorized

20140414-012822.jpg

STRENGTH

SQUAT 5-5-3-3-1-MR

WOD

30-25-20-15-10

Wall balls (20/14)
Russian Swings (55/35)

140412

Posted: April 12, 2014 in Uncategorized

20140412-072451.jpg

WOD

For time:

1 round

50 wall balls
50 burpees

2 rounds

400m run
40 SDLHP
40 jumping lunges

3 rounds

Bear crawl down
30 sit-ups
Bear crawl back
30 push-ups