April 28th, 2015 WOD

Posted: April 28, 2015 in Uncategorized

From Minute 0:00-3:00, 2 Rounds:

– 20 Double Unders

– 4 Hang Power Clean (95/65#)

From Minutes 3:00-6:00, 2 Rounds:

– 25 Double Unders

– 6 Hang Power Clean

From Minutes 6:00-9:00, 2 Rounds:

– 30 Double Unders

– 8 Hang Power Clean

………Athletes will continue in this fashion until failure to complete the work in the allotted time cap.

April 27th, 2015 WOD

Posted: April 27, 2015 in Uncategorized

3-3-3-3 Overhead Squat (From Rack)

Then:

– Death by 10m Run

26APR15 WOD

Image  —  Posted: April 26, 2015 in Uncategorized

April 25th, 2015 WOD

Posted: April 25, 2015 in Uncategorized

15-20min Rope Climb practice

Then:

Tabata:

– Pullups

– Box Jumps (24/20″)

(Alternating for 8min)

April 24th, 2015 WOD

Posted: April 24, 2015 in Uncategorized

Thruster: Build to a heavy single in 15min

– This may be done from the rack or the floor

Then:

21-15-9

– Thruster (95/65lbs)

– Abmat Situps

April 23rd, 2015 WOD

Posted: April 23, 2015 in Uncategorized

6min AMRAP:

– 20 KBS (53/35lbs)

– 20 KB Goblet Squat

——-Rest 3min——-

(Repeat above)

6min AMRAP:

– 20 KBS (53/35lbs)

– 20 KB Goblet Squat

*Goal is to achieve a score on the second AMRAP that matches or beats the first 6min AMRAP.

April 22nd, 2015 REST DAY

Posted: April 22, 2015 in Uncategorized