• WOD 2/25/14

    Strength/review: snatch 4 x 4 WOD: 7 minute ascending AMRAP – 3 kettle bell swings – 3 chest to bar pull-ups – 6 kettle bell swings – 6 chest to bar pullups – 9 kettle bell swings – 9 chest to bar pull-ups Continue by adding 3 reps to each round. (53/35) *rest, then: practice

  • WOD 2/24/14

    Strength: back squat 4 x 5 WOD: for time: – 50 back squats (135/95) *3 burpee penalty anytime bar is put down. – 25 box jump overs (24/20) * 8 minute time cap.

  • WOD 2/21/14

    Strength: 5 x 4 – 2 strict press – 2 push press WOD: 9 minute AMRAP “Buy in” 75 sit-ups then AMRAP of “Cindy” – 5 pull-ups – 10 push-ups – 15 squats