Tuesday 10/7/14
1. Push press 5-5-3-3 +1 Drop to 70% of the last 3 and max reps 2. 12 Min to complete ; 4 rounds 250m row 15 kb swings 53/35 15 box jumps 24/20 With remaining time max rep double unders
WOD
Saturday 10/4/2014
In teams of 3 20 min amrap 400m run 5 rope climbs 30 power snatches 75/55 50 thrusters Athlete 1. Starts with run,while 2 and 3 begin on the round. Only one works at a time. When athlete 1 is back from run, athlete 2 runs while 1 and 3 continue rounds. Etc….
Saturday 10/4/2014 Read More »
COMP WOD 10/2
Active recovery light row/run 60 min Mobility. Try this… https://www.youtube.com/watch?v=skHV4sTF3hI
COMP WOD 9/30/14
1. OPEN 11.4 10 min AMRAP 60 bar facing burpees 30 OHSQ 120/90 10 muscle ups 2. 4×1 ME Strict HSPU 2 min rest between sets 3. 4×1 ME strict pullups 2 min rest between sets 4. 10 rounds 25 unbroken double unders
COMP WOD 9/29
1.Find 1RM Clean 2.4 rounds for time 400m run 15 air squats 15 box jumps24/20 15 air squats 3.Back squats 5×7 4.Split jerks 3×5 No dropping
