Month: November 2014

WOD – 11/6/2014

STRENGTH/SKILL 20 Minutes to: Go as heavy as possible on a 3 Position Power Clean and Jerk (any kind) Pull-Up Progression – Day 2 for everyone. WOD 100 Burpees with a 7 minute cap.   Post scores to comments.

WOD – 11/4/2014

SKILL Skin the Cats WOD 21-15-9 Overhead Squats 95/65 Double-Unders x 2 (42-30-18)   *Speed Steps and Single Unders are allowed.* Post scores to comments. Details at GymnasticsWOD Details at GymnasticsWOD

WOD – 11/4/2014

SKILL Pistols!!!! WOD AMRAP 5 Minutes: KB Snatch x 5/5 at 53/35lbs Toes to Bar x 10 Rest 1 Minute: AMRAP 5 Minutes: KB Clean and Jerk x 5/5 Box Jumps x 10 at 24/20″ Rest 1 Minute: AMRAP 5 Minutes: Russian KB Swing x 10 Wall Walks x 2   Post scores to comments. …
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WOD – 11/3/2014

STRENGTH/SKILL Back Squat/Strict Press Warm-Up – Bar x 10, 40% x 6, 60% x 3 Work Sets – 70% x 3, 80% x 3, 90% x 3+ Pull-Ups – Everyone is on Day 1. Extra Accumulate 4 minutes of Hollow Rocks.   Post scores to comments.  

WOD – 11/2/2014

WOD As a 2 Person Team, AMRAP 18 minutes: 250m Row 10 Burpees *Teammate 1 does a 250m row and then 10 burpees while teammate 2 rests.  Then teammate 2 does 250m row and 10 burpees while teammate 1 rests and so on.  Count total rounds that each of you complete plus meters/reps of the …
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