Month: September 2013

WOD;

‘Double Up’

3 Rounds for Time of:

10 Double Kettle Bell Swings

50 Double Unders

10 Double Kettle Bell Floor Press

50 Double Unders

10 Double Kettle Bell Hang Clean

50 Double Unders

*1.5/1pood

Cashout;

5 Min KB Farmer Hold 2/1.5pood

WOD;

5 Rounds for Reps:

1 Min Double Unders

1 Min Sit Ups

1 Min Kettle Bell Swings 35/26

1 Min Toes through Rings

1 Min Jumping Pull Ups

1 Min Rest

Skill;

Sumo Deadlift 7 X 7 reps EMOM 205/135lb

WOD;

For Time:

400 Meter Walking Lunge

Compare to your performance on 4/18/2013

WOD;

‘Fat Grace’

30 Reps for Time of:

Ground to Overhead 185/125lb

Cashout;

6 x 200 meters

*rest 60 seconds between cycles

Skill;

Back Rack Jerk 3, 3, 3

WOD;

Main site 9/9/13

21, 15, 9 for time of:

Hang Squat Clean 50/30lb DB

Hand Stand Push Up

WOD;

‘Kelly’

5 Rounds for time of:

400 Meter Run

30 Box Jumps 24″

30 Wall Ball m20lb@10’/f14lb@9′

WOD;

5 Rounds for Reps:

1 Min OneRing-Ring Row

1 Min Push Press 75/55lb

1 Min Burpees

1 Min Rest

Skill;

Choose your Squat 3 ,3 ,3

*Experienced athletes must be proficient in squat of choice, newer athletes will be coached on Front Squat

WOD;

Main Site Jan 2011

For Time:

21 Dead Lifts 225/155

400 Meter Run

18 Dead Lifts 225/155

400 Meter Run

15 Dead Lifts 225/155

400 Meter Run

12 Dead Lifts 225/155

400 Meter Run

WOD;

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pistol squats, alternating
15 Pull-ups

Cash Out;

2 x 800 Meters

Rest 2 Minutes between cycles

Skill;

Back Squat 1, 1, 1

WOD;

10, 8, 6, 4, 2, 4, 6, 8, 10 For Time of:

Power Clean 95/65lb

Decline Pushup

*feet will be positioned on a stack of 2-45lb plates for DPUs