WOD+

WOD

July 28, 2012 | No Comments

Warm Up 2 Rounds Run 200m 10 Burpees 10 Push Presses 10 Squats Skill Work Handstands / HSPU L – Sits Muscle Ups WOD 4 Rounds Place an object 12″ above your max reach 30 Jump and Touches 20 Deadlifts Guys 185lbs / Gals 115lbs 10 HSPU Stret… read more →

WOD

July 26, 2012 | No Comments

Warm Up 50 Jumping Jacks Then the following to be performed with an empty bar 20 Deadlifts 15 Hang Snatches 10 Overhead Squats 10 Push Presses Strength Press MAX effort WOD “No Man Left Behind” Team members CAN NOT move on to next exerci… read more →

WOD

July 25, 2012 | No Comments

Warm Up 2 Rounds Row 250m 20 Box Steps 20 Dumbell Presses 20 Sit Ups Skill Work Kipping WOD 50 Wallballs Guys 20lbs / Gals 16lbs 25 Toes 2 Bar 40 Wallballs 20 T2B 30 Wallballs 15 T2B 20 Wallballs 10 T2B 10 Wallballs 5 T2B Stretch… read more →

WOD

July 24, 2012 | No Comments

Warm Up 3 Rounds 15 Push Jacks 15 Pushups 15 Power Cleans Strength Back Squat MAX Effort WOD 8min AMRAP 4 HSPU 6 Hang Cleans Guys 115lbs / Gals 75lbs 8 Pullups Strech… read more →

WOD

July 23, 2012 | No Comments

Warm Up 3 Rounds Row 250m 10 Triceps Pushups Skill Work Front Squat and Back Squat WOD 100 Double Unders 50 Burpees Stretch… read more →

WOD

July 21, 2012 | No Comments

Warm Up 15 Burpees 15 Deadlifts w/medium load 15 Push Presses w/medium load Skill Work Medicine Ball Slam / Medicine Ball Shot Put WOD 3 Rounds 200m weight carry Guys 135lbs / Gals 95lbs 3 Tire Flips 10 Med Ball Slams Guys 20lbs / Gals 10lbs 2 Med Ba… read more →

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