Archive for September, 2014

For real this time A) L -Sits 3 X 60sec B) 10 min EMOM Odd – Deadlift X 6 Even – HSPU X 6/ Wall Walk X 2 C) 3 min AMRAP 21 Deadlifts (Mid Weight/ Perfect Form) AMRAP Ring Dips (if you have MU use them to get in position) Rest 3 Min 2 […]

A) 10 min EMOM 1 Hang Snatch  (Build if comfortable, technique if not) B)AMRAP 2 min KB Snatch 2 min rest 2 min Pull-ups 2 min Rest 2 min KB Snatch 2 min rest 2 min Pull-ups 2 min Rest 2 min KB Snatch Scaling Option: KB Snatch Ring Rows/Banded Pull-ups KB Snatch Ring Rows/ […]

A) External Rotation 3 X 15 B) OH Squat 5 X 3  (15 min) C) 4 rounds for time: 400m run 50 Air Squats Scaling Option: 4 rounds for time: 200m run/500m row 25 Air Squats

Hero WOD Daniel 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups

A)10 min EMOM 1 Clean and Jerk (build if comfortable) B) The Ghost (24min) 6 rounds 1 min Row 1 min Burpees 1 min DU’s 1 min Rest Scaling option 4 rounds 1 min Row 1 min Burpees 1 min Skipping 1 min rest

A1) Hip Thrust 3 X 15 A2) Row 3 X 250m @30X1 B) 10 min EMOM Odd – Pistol Squats 6/6/ Step Ups 6/6 Even – Pull-ups 6 C) For time: 100 Back Squats from a rack, every time you rack = 5 Strict Pull/Chin-ups (no Strict Pull-ups? No problem, 5 Banded or Ring Row […]

A) L -Sits 3 X 60sec B) 10 min EMOM Odd – Deadlift X 6 Even – HSPU X 6/ Wall Walk X 2 C) 3 min AMRAP 21 Deadlifts (Mid Weight/ Perfect Form) AMRAP Ring Dips (if you have MU use them to get in position) Rest 3 Min 2 min AMRAP 15 Deadlifts […]

A) 10 min EMOM 1 Hang Snatch  (Build if comfortable, technique if not) B)3 Rounds for time 3 L-Pull-ups 7 Hang Snatch (unbroken) 200m Sprint Rest 2 min Scaling Option: 3 Rounds for time 6 Ring Rows 15 KB Swings 200m Sprint/250m Row rest 2 min

A) External Rotation 3 X 15 B) OH Squat 5 X 3  (15 min) C) 10 min AMRAP 15 OH squats 50 DU’s Scaling Option: 10 min AMRAP 15 Goblet Squats 100 Single Skips

Hero WOD Paul Five rounds of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards/60 feet