WOD
A. Back Squat 85%x2x5sets
B. 14 Minute AMRAP
5 Burpee Pull-Up
8 Pistols
11 KBS 1.5/2p
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A Beginner’s Guide: Why You Should Practice Meditation and How to Get Started
Friday November 8, 2013
WOD
A. Back Squat 85%x2x5sets
B. 14 Minute AMRAP
5 Burpee Pull-Up
8 Pistols
11 KBS 1.5/2p
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A Beginner’s Guide: Why You Should Practice Meditation and How to Get Started
Thursday November 7, 2013
WOD
A. Snatch
B. EMOTM 20 Minutes
Odd Min 1 Snatch DL + 2 Hang Snatch + 3 OHS
Even Min 30 Double Unders
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Wednesday November 6, 2013
WOD
A. Weighted Pull-Up 2-2-2-2-2-2-2
*Perform 10-25 Push-Ups after each set of 2
B. 5 Rounds For Time
7 Burpee Box Jump 20/24
11 T2B
*Average Rx times from yesterday
MEN - 4:12
WOMAN - 5:40
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Tuesday November 5, 2013
WOD
A. Clean & Jerk
B. "Grace"
For Time
30 Clean & Jerk 45/60kg
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USE YOUR MIND!!!
Monday November 4, 2013
WOD
A. Deadlift 60%x3x10 sets EMOTM
B. 5 Rounds
30 Sec Hollow Hold
30 Sec Rest
C. 3 Rounds For Time
40 KBS
30 Wall Ball
20 Burpees
10 Pull-Ups
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Friday November 1, 2013
WOD
A. Back Squat 80% 6x4sets
B. 10 Rounds For Time:
7 D.B. Push Press (RH)
5 Box Jump 24/30"
7 D.B. Push Press (LH)
5 Box Jump 24/30"
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Rethinking Stress: It Could Save Your Life
Thursday October 31, 2013
HAPPY HALLOWEEN
WOD
A. Gymnastics
B. 15 Minute AMRAP
2 TGU
10 T2B
20 Switch Lunges
C. 2 Minute Pike Stretch
1 Minute Rest
2 Minute Pancake Split
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Wednesday October 30, 2013
WOD
A. Snatch
B. EMOTM 20 Minutes
2 Hang Power Snatch@60-70%
8 Push-Up
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July 25/13
Tuesday October 29, 2013
WOD
A. Zercher Squat 5-5-5-5
B. For Time:
50 Squats
3 Bar Muscle-Up
40 Squats
6 Bar Muscle-Up
30 Squats
9 Bar Muscle-Up
20 Squats
12 Bar Muscle-Up
10 Squats
15 Bar Muscle-Up
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Monday October 28, 2013
WOD
A. Squat Clean Thruster
B. In 15 Minutes Perform:
100 Burpees
7 Wall Ball EMOTM
(in remaining time)
AMRAP Push-Up
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