8-20-13
3 Rounds for time: 10 Pull ups 20 Push ups 30 Squats Run 150 meters Rest 2 mins 3 Rounds for time: 10 Pull ups 20 Push ups 30 Squats Row 200 meters Rest 2 mins 3 Rounds for time: …
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8-19-13
Front Squat, 3-3-3-3-3 @ 70% AMRAP in 10 Minutes 5 Squat Clean to Overhead (155/105) 25 Doubles
8-17-13
8 AM WOD 3 Rounds Rotating in 1-minute Intervals Row (calories) Double Unders Push-Press (75/55) Box Jump (20 in) Kettlebell Swing (53/35) 1-minute rest between rounds Score is recorded consecutive reps after completion of each round
8-16-13
Complete 3 reps every minute for 10 mins: Back Squat, 65% of 1RM ~then~ Complete 3 rounds for time: Run 400 meters 10 Hang Power Cleans, 135/95
8-14-13
AMRAP in 8 mins: 5 Pull ups 10 Wall balls 15 Sit ups Rest 3 mins AMRAP in 8 mins: 5 Toes-to-bar 10 Wall balls 15 Push ups
8-13-13
Skill Work: Kipping Pull up Butterfly Pull up Muscle up (spend the first 15-20 mins of class working on your current level of the above variations) ~then~ 5 rounds for time of: 10 Kettlebell Swings, 70/53 20 Burpees Details at …
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