Thursday 10.17.13
AMRAP in 10 read more…
Wednesday 10.16.13
1000m row time trial @100%
Rest min 10 min active (walking, jump rope, slow row, ski erg)
1000m row time trial @100%
Rest 10 min
2 min max distance run @ 110% read more…
Tuesday 10.15.13
Tuesday: Essentials: 3 sets of: A1. TGU – 3 reps left arm, rest 15 sec, 3 reps right arm; rest 45 sec A2. 30 sec FLR on floor (go rings of you can); rest 45 sec A3. 40m bear crawl; rest 45 sec A4. 20 prisoner walking lunges; rest 45 sec + 3 rounds for […]
Athlete Spotlight: Michelle Jones
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Athlete Spotlight: Bill Bozeman
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Monday 10.14.13
A. BS- 10-12 reps @30X1 x 3; rest 90 sec
B. DB hang squat clean- 5 reps EMOM for 10 min.
C. AMRAP wb – 14/10# max effort one time.
D. Pull-up negatives -max reps with 3 sec descent or max ring pulls in 1 min.
E. AMRAP of single Unders – 1 set max effort.
read more…
Saturday 10.12.13
Team WOD: 2 man team:
10 min AMRAP.
10 Push Jerk or DB Push Jerk
200m run
* one person completes full round then switches. read more…
Friday 10.11.13
2-3 a team
For time:
30 deadlifts (225/155) (135/95)
40 push-ups
50 KBS
60 wall ball
70 box jumps to step down
80 pull ups/ ring pulls
90 burpees
100 DU/ 200 singles read more…
Thursday 10.10.13
Team row intervals- teams of 3 complete 250m for 15 min AMRAP read more…
Wednesday 10.9.13
Goat Day read more…