0

10/31/2014

Skill: KBS, snatches & goblet squats Wod for Friday 10/31 *partner Halloween wod 40-30-20-10 Snatches, box jumps 40-30-20-10 KB swings, Goblet squats 40-30-20-10 Push ups, V-ups L1: choose [...]

0

10/29/2014

Skill : muscle ups , hspu, pistols, du WOD: 4 RFT 3 bar muscle ups 10 hspu 12 pistols 50 du L2 – 3:1 burpee pull up, box hspu, pistol to med ball or negatives , du count fails L1 – [...]

0

10/27/14

Skill: DU, thrusters WOD for Monday 10/27 100 thrusters 100 box jumps 100 double unders 100 kb swings Cash out run 600m L1: choose weight L2: 65/45 35/26 Rx: 95/65 53/35 25 min cap

0

10/24/14

WOD for Friday 10/24 For time: 1000 meter record calories + 100 burpees L1: 75 burpees L2: 100 burpees Rx: thighs off the ground burpees *the more aggressive I row the 1k the more calories [...]

0

10/22/2014

Wod for Wednesday 10/22 Warm up: handstand holds and handstand walks. Skill: ring work, muscle up progression and transitions WOD: Death by muscle ups L1: pull ups with bands L2: burpee pull ups [...]

page 1 of 3