Friday 9.13.13
“Annie” with buy out of: 20 front squats
50-40-30-20-10
Double Unders
Sit Ups read more…
Thursday 9.12.13
It’s Thrusters…I mean Thursday! Let’s do Fran.
read more…
Wednesday 9.11.13
9 rounds for time:
11 deadlifts – 185/135
200 m run
1 MU or 1 WTD pull up/1 WTD dip or 1 wall walk read more…
Tuesday 9.10.13
WOD:
1 mile run
Rest 10 min (skill work- athletes choice)
1 mile run read more…
Monday 9.9.13
3 rounds for time:
5 thrusters
1 full gasser (50 yd x4)
Rest 2 min
E = 35/20# DB’s.
F= 155/ 105# BB read more…
Saturday 9.7.13
Teams of 2-3 complete:
50 man makers
60 Box jumps
70 push-ups
80 cal on rower
90 burpees
100 m bear crawl
200 DU read more…
Friday 9.6.13
Essentials:
3 rounds NOT for time:
20m bear crawl
3-5 turkish get ups
50-100 unbroken singles.
Fitness:
3 Rounds NOT for time:
4-5 Wall Walk
20-25 KBS
30-50 DU
Goat Work 20 minutes read more…
Thursday 9.5.13
Essentials:
10 Russian KBS (heavy) EMOM for 7 min.
Fitness:
Clean and Jerk – 3 EMOM at 60% of 1RM for 7 min
+
All:
3k row/2 mile run/2k ski erg at 80% — this is submaximal aerobic effort training. You should not attempt to beat your scores from last week. read more…
Wednesday 9.4.13
3 Rounds:
1 Rope Climb
5 Tire Flips
200m Farmers Walk read more…
Tuesday 9.3.13
3 Rounds of (at 85-90%):
400m Run
15 KBS,
7 Pullups read more…