Month: November 2013

WOD – 131130

General Warm-up: 400m Run/500m Row Group Warm-up Partner WOD: 3 Rounds for time of: 30 Wall Balls over Bar 30 Box Jumps alternating 30 Burpees alternating Endurance: Run or Row 7M @ 95% of 10k TT Pace

WOD – 131126

General Warm-up: 400m Run/500m Row Iron Scap Group Warm-up Strength:  5 X 2 Power Clean + Front Squat WOD:  3 Rounds for time of: 10 Muscle Ups 15 Box Jumps (24″/20″) Endurance: Run – 6 X 400m w/ 90 sec rest between efforts Row – 6 X 500m w/ 90 sec rest between efforts

WOD – 131125

General Warm-up: 400m Run/500m Row Crossover Symmetry Group Warm-up Strength: 5 X 2 Power Snatch + Overhead Squat WOD: 21-15-9 of: Deadlift (225/155) Pushups on Barbell Endurance: Run – 6 X 400m w/ 90 sec rest between efforts Row – 6 X 500m w/ 90 sec rest between efforts Great job Chris Morrison on making …

WOD – 131125 Read More »

WOD – 131123

General Warm-up: 400m Run/500m Row Group Warm-up WOD: 4 Rounds for time of: 20 Sandbag Step Ups 10 Ring Dips 20 Tire Hits (10 ea side) 10 Hip Extensions *Rest exactly 2 minutes between rounds. Endurance: Run or Row 5K @ 10k TT pace