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WOD 4-10-2015

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Warm-up 5 minutes of Double Under Practice Double Under Practice (No Measure) Weightlifting EMOTM 5 reps Push Press (5X5 increase 5lbs from last session ) Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 10 Overhead Squats (115/65) 50 Double Unders (150 singles) EMOTM: (Every Minute On The Minute) AMRAP: As Many Reps (sometimes Rounds) as Possible Originally posted 2015-04-10 […]

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WOD 4-8-2015

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Warm-up (No Measure) *8 minute time cap 3 Rounds NFT (not for time) of: 15 Calorie Row 15 Hand release Push-ups (on down release your hand away) 30 Hollow Rocks: Lie down face up with your arms and legs both extended and about one foot off the floor. Then, much like a rocking chair, start moving back and forth while […]

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WOD 4-6-2015

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Warm-up 3 Rounds NFT (not for time) of: *8 minute time cap 16 PVC Thrusters 12 Ring Rows 200m Jog Weightlifting *15 minute time cap Back Squat (5×5 increase 5lbs from last session ) Metcon (Time) *15 minute time cap 50-40-30-20-10 Wall Balls (20/14) Ab mat Sit-ups How to do a abmat sit up How to do a wall ball […]

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WOD 5-6-2015

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Warm up 5 minute cap 3 rounds 10 pass through pvc pipe 15 air squats 20 ab mat pushups Metcon 21 minute cap 50 dead-lifts (65/95) 200 meter run 40 dead lifts (65/95) 400 meter run 30 dead lifts (65/95) 600 meter run 20 dead lifts (65/95) 400 meter run 10 dead lifts (65/95) 200 meter run Originally posted 2015-05-06 […]

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