8-6-13
Complete 10 rounds for time of: 30 Double Unders 10 Pull ups Rest 5 mins… Max reps HSPU in 2 mins If you cannot perform HSPU, complete Max Effort HS hold within a 2 min time frame. Details at GymnasticsWOD
8-5-13
Front Squat, Establish a 1RM Every minute for 15 mins: Odd: 3 Front Squats, 55% of 1 RM Even: 15 AbMat sit-ups
8-3-13
8 am WOD Complete 3 rounds for time with a partner: Overhead Walking Lunge, known distance Kettlebell Walkng Lunge, known distance Burpees
8-2-13
Warm up: Burgener Warm up & Skill Transfer exercises. For Load: 3 Position Snatch, 1-1-1-1-1 The focus is to go through all three snatch positions (High, Knee, Floor) with emphasis on technique. Increase in load as appropriate, but not so …
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7-31-13
Complete each round for reps: AMRAP in 8 mins: 10 Kettlebell Cleans (alt’ing), 70/53 10 Box jumps Rest 2 mins AMRAP in 6 mins: 8 Kettlebell Snatch (alt’ing), 53/35 8 Burpees Rest 1 min AMRAP in 4 mins: 100 Double …
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7-30-13
STRENGTH For Load: Shoulder Press, 3-3-3-3-3 Push Press, 2-2-2-2-2 Push Jerk, 1-1-1-1-1 These are working loads. Work between 80% & 85% on the SP, 90% & 95% for the PP and 95% + for the SJ. On your own… Complete …
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7-29-13
Back Squat (Deload) 5-5-5 Complete for time 10-9-8-7-6-5-4-3-2-1 reps of: Thruster, 95/65 Toes-to-bar
