WOD – Thur 1.12.2012
Front Board: As many rounds as possible in 20 minutes of the following: 250m Row Farmers Carry down, (45/25) plates Wall Ball Throws, 12 reps Farmers Carry back, (45/25) plates Back Board: Dynamic Effort Push Press, 65% of 1RM 8 sets of 3 reps Ancillary Work A1. Weighted or Strict Pull ups, 5 sets of 10 reps A2. Shrugs, 5 sets of 10 reps B1. Weighted Bridges, 5 sets of 10 reps B2....
WOD – Wed 1.11.2012
BENCHMARK WOD “Annie” 50-40-30-20-10 Double Unders Sit-ups Post results to comments. Compare to 8.11.11. ***OR*** and/or ORO “Grace” 30 reps Clean and Jerk (135/85) Post results to comments. Compare results to...
WOD – Tues 1.10.2012
Front Board: AMRAP 10 Minutes 30 Double Unders 15 Power Clean (95/65) Back Board: Dynamic Effort Above parallel Box Squats, 60% 1RM 8 sets of 2 reps Ancillary work: A1. Sled pull, 4 passes A2. Tire Flips, 4 sets of 10 reps B1. Weighted Sit-ups, 4 sets of 10 reps B2. Weighted GHD, 4 sets of 10 reps Post results to...
WOD – Mon 1.9.2012
Has anyone seen this guy? Max Effort: Power Jerk, 1RM (Compare results to 11.14.2011) Remember this is not the split jerk WOD: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Alicia Gomes 20 minutes + 18 reps, Jared Monaco 19 minutes + 18 reps. Post number of minutes completed to...
WOD – Sun 1.8.2012
Make Up Missed WOD Perform a WOD that you missed from this week. Post time/score/load to comments the day the WOD was...