10-3-11
Complete the following for time “FOUNDATIONS” 3 rounds for time of: Run 400m 10 Deadlifts, 155/95 20 Kettlebell swings, 53/35 30 Sit ups This WOD will be used to assess Athletic Performance for the 7 week Nutrition Challenge. I want …
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10-1-11
Complete the following for time 2 rounds of: 20 Ring Rows 20 Box Jump, 24/20 20 Kettlebell Swings 20 Push-ups 20 Burpees 20 Wall Balls, 20/14 20 Sit-up
9-30-11
Conga Line: Rope Climb & Ring Dips Set the rings up near the rope. Send the first athlete up the rope and he has 60 seconds in which to make as many ascents as he can. At the sixty-second mark …
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9-29-11
Complete the following: Bottom-to-bottom Tabata Squats Run 1 mile BREAKDOWN: Perform max reps of air squats for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest in the bottom of the squat position. The rest …
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9-28-11
Complete the following for time 7 rounds of: 7 KB Power Snatch (RT) 1.5 pood 7 KB Power Snatch (LT) 1.5 pood 7 Toes to bar
9-27-11
Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts, 155/95 12 Push-ups 15 Box jumps, 24/20
9-23-11
For Max Load: Weighted Push-up Rest 5 mins 4 rounds for max reps of: 0:30 Push press, 0:15 off 0:30 Box Jumps 20″, 0:15 off 0:30 Double Unders Rest 1:00 between rounds.
