Thursday, January 31, 2013
Wednesday, January 30, 2013
Tuesday, January 29, 2013
Monday, January 28, 2013
Up, Up & Away
Warm-Up
1000m Row
Hip and Quad Banded Mobility
WOD- 12 Minute AMRAP
3 Front Squats- 95/65
3 Pull-Ups
6 Front Squats
6 Pull-Ups
9 Front Squats
9 Pull-Ups
And so on until the 12 minute time cap expires. 12-12, 15-15, etc.
1000m Row
Hip and Quad Banded Mobility
WOD- 12 Minute AMRAP
3 Front Squats- 95/65
3 Pull-Ups
6 Front Squats
6 Pull-Ups
9 Front Squats
9 Pull-Ups
And so on until the 12 minute time cap expires. 12-12, 15-15, etc.
Friday, January 25, 2013
Competition Tomorrow! Its Here
Warm-Up- 3 Rds
50 Double Unders
10 Squats
10 Jump Lunges
WOD- 1 Rd for Time
500m Row
50 Wall Ball
400M Row
40 Wall Ball
300m Row
30 Wall Ball
200M Row
20 Wall Ball
100M Row
10 Wall Ball
WHITE BOARD IS YOUR CASH OUT. HAVE FUN!
50 Double Unders
10 Squats
10 Jump Lunges
WOD- 1 Rd for Time
500m Row
50 Wall Ball
400M Row
40 Wall Ball
300m Row
30 Wall Ball
200M Row
20 Wall Ball
100M Row
10 Wall Ball
WHITE BOARD IS YOUR CASH OUT. HAVE FUN!
Wednesday, January 23, 2013
Box Tour and WOD Demo Day!
Pre-Game
JYD (Junk Yard Dog)
PVC Mobility
2 Minute Hand Release Push-Up Test (max push-ups in 2 minutes)
WOD- 5- 3 Min Rounds
3 Burpees
6 KBS 53/35#
9 Squats
Perform as many rounds as possible of the 3-6-9 scheme in 3 minutes. At the end of the 3 minutes you receive a 1 minute break and repeat. 5 rounds total.
JYD (Junk Yard Dog)
PVC Mobility
2 Minute Hand Release Push-Up Test (max push-ups in 2 minutes)
WOD- 5- 3 Min Rounds
3 Burpees
6 KBS 53/35#
9 Squats
Perform as many rounds as possible of the 3-6-9 scheme in 3 minutes. At the end of the 3 minutes you receive a 1 minute break and repeat. 5 rounds total.
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