12-2-11
Complete 3 rounds of the following: 45 secs Sledgehammer Strikes 15 secs Rest 45 secs Tire Flips 15 secs Rest 45 secs Jumping Split Lunges 15 secs Rest 45 secs Lateral Burpees 75 secs Rest
12-1-11
10 rounds of: 3 Deadlifts 70% of Max Every minute on the minute for 10 minutes Rest 5 mins. Then… Conduct a 12 minute AMRAP of your “GOAT(s)”. For example, if two weaknesses I want to work on are Pistols …
Read More
11-30-11
Complete the following For Time: 21 Sumo Deadlift High-pulls @75 pounds 21 Push Jerks @75 pounds 18 Sumo Deadlift High-pulls @75 pounds 18 Push Jerks @75 pounds 15 Sumo Deadlift High-pulls @75 pounds 15 Push Jerks @75 pounds 12 Sumo …
Read More
11-29-11
Complete the following for time 5 rounds: 10 Knees-to-elbows 15 Goblet Squats 20 Box Jumps
11-28-11
“Angie” Complete for time: 100 pull-ups 100 push ups 100 sit ups 100 air squats Angie prescribed requires the athlete to complete one exercise before going on to the next. If you are not completing the WOD RX’d, then you …
Read More
11-24-11
“Half Bull” For Time: 200 Double Unders 50 Overhead Squats 135 lbs 50 Pull-ups 1 mi Run U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II …
Read More
11-23-11
Complete the following: As a team: (using pvc) 25 front squats 25 back squats 25 overhead squats 400m run 25 presses 25 push presses 25 push jerks 400m run 50 cleans 400m run 50 snatches 400m run
11-22-11
Complete the following for time: 400m Row – then – 5 Rounds: 20 Pullups :30 L-Sit 20 Mountain Climbers :30 L-Sit – then – 400 m Row
