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Wednesday 03/26/14

Strength:  Front Squat 5×3+, Pursue 5# or more past last week WOD: Death By Push-ups = EMOM do 1 pushup for the minute you’re in. 1:00 = 1 pushup 10:00 = 10 push-ups ***After Failure, perform 2-3 push-ups until the last man/woman is out. Finish:  a) Practice Rope Climbs – 3+ attempts b) 2 Rounds of 1:00 […]

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Tuesday 03/24/14

Warm-up: -50 Calories AD or Rower then- 2-3 Rounds of: 2 Laps of Farmer Carries (Men 61#+, Women 44#+) 15 Renegade Rows 15 Ball Slams (use rubber 8-12# balls) WOD:  1) Tabata Rower – Use Concept Interval computer and record to meters rowed *Resting Group perform 40 Goblet Squats 2) 5 rounds of 1:00/1:00 (10:00) […]

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Open 14.4

MEN –  Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN –  Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 14 lb. to 9-foot target […]

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Thursday 3/20/13

Start with 3-pull clean with Bar + bumpers (65-95#) Cleans – 3×5 @ 65/75/85% 1rm   WOD: 2x 1/2 “Grace” = 15 Reps for Time of Clean and Jerk (135#/95#). Rest as needed. 4:00 time cap each round.   Tweet

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