16 Sept, 2014 WOD

Posted: September 16, 2014 in Uncategorized

4 RFT of:

30 Double Unders (2:1 Scale)

15 Box Jumps @ 24/20″

30 Double Unders

15 Wall Ball shots @ 20/14# to 10/9 foot target

*18 min time CAP

15 Sept, 2014 WOD

Posted: September 15, 2014 in Uncategorized

12 Min alternating EMOM:

0/Even: 4 Back Squat (athletes will start at 60-70% of their 1RM BS and build/add weight to a heavy/near maximal effort)

Odds: 8 Burpees

14 Sept, 2014 Rest Day!

Posted: September 14, 2014 in Uncategorized

13 Sept, 2014 WOD

Posted: September 13, 2014 in Uncategorized

6 Rounds For Time of:

3 Muscle-Ups

9 Burpees

15 MedBall Clean @ 20/14

12 Sept, 2014 WOD

Posted: September 12, 2014 in Uncategorized

Track Workout:

2x 800M Run (Rest 1:1)

2x 400M Run (Rest 1.5:1)

4x 200M Run (Rest 2:1)

These are all max effort runs.

Each effort should be within 3-5 seconds of the previous effort.

11 Sept, 2014 WOD

Posted: September 11, 2014 in Uncategorized

Clean & Jerk; 3-3-3-3-3*

These should be three connected (touch and go) reps per set.

Athletes may drop the bar but NO RESTING between reps, simply regrip and go!

Work up to heavy 3 rep set.

Remember 9-11

10 Sept, 2014 Rest Day!

Posted: September 10, 2014 in Uncategorized