November 17th, 2015
Top secret stuff first, then: 800 M Run 21 Strict Hand Stand Push-up (HSPU) 21 Box Jumps (24/20) 600 M Run 15 Strict HSPU 15 Box Jumps 400 M Run 9 Strict HSPU 9 Box Jumps
November 14th, 2015
2 PERSON TEAM 1 Min Plank Hold – ** completed at same time, any break in hold = 5 burpee penalty before run ** 300 M Team Run Then 4 Rounds Each of: 8 OverHead Plate Lunge (45/25) 4 Burpee to Plate 4 Rounds Each of: 8 Pull-up 4 Hand Released Push-Ups 4 Rounds Each […]
November 13th, 2015
We will be doing top secret stuff before – and Then we will do: 60 Double Unders 50 Wall Balls (20/14) (12/10′) 400 M Run 30 Alternating Kettle Bell Snatch (53/35) 20 Ring Dips 10 Alternating Pistols With various methods perfect for anyone to try!
November 12, 2015
800 M Run 25 Sit-Ups 600 M Run 25 Sit-Ups 400 M Run 25 Sit-Ups 600 M Run 25 Sit-Ups 800 M Run
November 11th, 2015
Buy – In: 500 M Row 5 Rounds of: 3 Power Clean (155/105) 4 Push Jerks (155/105) 5 Lateral Burpee Over Barbell 6 Box Jumps (24/20) *Step Down ONLY
November 10th, 2015
We will begin with so much more and then after: 12 MIN AMRAP 10 Chest-2-Bar Pull-ups 15 Kettle Bell Swings (53/35) 300 M Run
November 6th, 2015
30 Sit-up 25 Wall Ball (20/14) (12’/10′) 20 Burpee 15 Deadlift (275/185) 25 Sit-up 20 Wall Ball 15 Burpee 10 Deadlift 20 Sit-up 15 Wall Ball 10 Burpee 5 Deadlift
November 5th, 2015
Gymnastics Skill – Pull-Up Practice ** Any variation – kipping, strict, butterfly, c2b, etc ** WOD EMOM x 20 with 30sec of work/30sec of rest every minute 1) Pull-up variation (ring row, strict, chin-up, C2B, Kip, butterfly) 2) Parallette Pass Thru w/ push-up & dip 3) Row for Cal 4) DU (practice speed and efficiency)
November 4th, 2015
Get it!
November 3rd, 2015
LEVEL 3 EMOM 16 MINS 1) 8 Power Clean – Heavy 2) 8 Burpee Pull-Up 3) 10 Cal Row 4) 5 Box Jump (30″/24″) ** Score is the weight you used for Power Clean. If you complete all the work in the minute at the standards provided, you earn a RX** *** There is more! […]
