WOD
A. Deadlift 1-1-1-10
B. 6 Rounds For Quality
30 Sec Weighted Lunge
30 Sec Rest
C. For Time:
150KBS 2/1.5p
5 Burpees EMOTM
D. 100 Hollow Rock
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Why Health Integrity Matters, or The Power of Being Honest with Yourself
Monday April 1, 2013
WOD
A. Deadlift 1-1-1-10
B. 6 Rounds For Quality
30 Sec Weighted Lunge
30 Sec Rest
C. For Time:
150KBS 2/1.5p
5 Burpees EMOTM
D. 100 Hollow Rock
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Why Health Integrity Matters, or The Power of Being Honest with Yourself
Thursday March 28, 2013
WOD
A. Front Squat 3-3-3
B. EMOTM 5 Minute
6-10 T2B
C. For Time:
50 Double Unders
21 Burpee Box Jump 24/20
50 Double Unders
15 Burpee Box Jump 24/20
50 Double Unders
9 Burpee Box Jumps 24/20
50 Double Unders
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COMING SOON!!!
Wednesday March 27, 2013
WOD
A. Handstand/HSWalking 15 Minute
B. Max Weighted Pull-up 15 Minute
C. 21-15-9
Push Press 70/50kg
Back Squat 70/50kg
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WATCH THIS SHIT!
Tuesday March 26, 2013
WOD
A. Snatch
B. OHS 2 Attempts Max Reps 60/45kg
C. 10 Minute AMRAP
10 ALT D.B. Snatch 55/35
10 Pull-Ups
D. For Time
100 Sit-Ups
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Monday March 25, 2013
WOD
A. Power Clean + 3 Push Press
B. 6 Minutes EMOTM
8-12 Push-Ups
C. 4 Rounds For Reps
1 Minute Max KBS 24/16kg
1 Minute Max Shuttle run 10m back and forth
1 Minute Rest
Friday March 22, 2013
WOD
A. Hang Snatch + OHS
B. 5 Rounds For Quality
30 Sec Wall Ball
30 Sec Rest
C. 10 Minute AMRAP
15 KBS 1.5/2p
10 Slam Ball
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Julie Foucher 256 Reps 13.3
Thursday March 21, 2013
WOD
A. Back Squat 5-5-5
B. 5 Rounds For Quality
40 Sec Double Under
20 Sec Rest
C. 2 Rounds For Time
15-12-9
Pull-Up
Box Jump 30/24"
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Dear Mark:
Brain Caloric Expenditure,
Muscle Preservation, Potassium,
and Iron Supplements
Wednesday March 20, 2013
WOD
A. Clean & Jerk
B. Death By Clean & Jerk 70/50kg
Min 1 - 1 Clean & Jerk
Min 2 - 2 Clean & Jerk
Min 3 - 3 Clean & Jerk
Min 4 - 4 Clean & Jerk
Min 5 - 5 Clean & Jerk
... How Far Can You Go!
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