10.1.2015

Warmup: 3 Rounds 200 Meter Row 10 Pushups 20 Second Handstand Hold 10 Jumping Air Squats SWOD: 6 minutes 1&4 min 2 rope climbs 2&5 20 v-ups 3&6 max handstand walk (mod wall walk) WOD 100 Hang Power Cleans 115/75 Comp 135/95 Every odd Minute Run 200 Meters...

9.30.2015

Warmup 3 Rounds 100 Meter Run 10 KB American Swings 35/26 10 Walking Lunges 10 Situps Then: 10 Minute Cap “Annie” WOD-25 Minute Cap 3 Rounds for time: 200 Meter Run 20 Single Arm KB Rack Squats 30 KB Push Press 40 Alternating Single Arm KB Russian Swings...

9.29.2015

Photo Cred Steve Arnoldus SWOD SNATCH MAX WOD 3 Rounds 20 Pistols 10 T2B 400 m Run SPARTAN WOD OPTION Run 800 Meters 20 4-count mountain climbers 5 Rope Climbs 50 Meter Overhead lunges 50 Situps 30 Burpees Run 800...

Lockdown Week 4 WOD

LOCKDOWN WEEK 4 WOD Male Rx+ and Female Rx 1 partner 200 Meter Sprint tag partner 200 Meter sprint Then: 10 Rounds (Alternating Partners; One works, the other rests) 10 Overhead Squats 115/65 10 Calorie Row Then: 1 partner 200 Meter Sprint tag partner 200 Meter sprint...