WOD 11.6.13 Wednesday

A. 3 Rounds
10 Push Jerk/ split jerk
30 Sec Rest
10 Double Unders
30 Sec Rest

B. 4 Rounds
40M Walking Lunges
10 Push Press/ Jerk (75/55)
200M Run
80 Single Unders

C. 3 Rounds
10 Pull-Ups
45 Sec Plank Hold

Advertisements

Wod 10.11.13 Friday

A. 4 Rounds

  • 12 Deadlifts
  • 30 Sec Rest
  • 6 Strict Pull-Ups

B. 4 Rounds

  • 25 KB swings
  • 12 Deadlifts
  • 12 Sledge Hammer strikes/ side
  • 25 KB swings
  • 12 V-Ups
  • 50 Single Unders

C. 3 Rounds

  • 5-7 Snatch Balance (light)
  • 5-7 Hang Squat Snatch (light)

WOD 7.25.13

LEVEL 1

 

A. 4 Rounds
7-9 Ring Dips
30 Sec Rest
7-9 Ring Rows (single leg)
30 Sec Rest
7-9 Toes to Bar
30 sec Rest

B. 3 Rounds
20 Pull-Ups
30 Sit-Ups (10 lb plate)
500M Row

C. 3 Rounds
8-10 Hollow holds- 10 sec
20-30 Sec Handstand Hold

LEVEL 2

 

A. 4 Rounds
3-5 Muscle Ups
30 Sec Rest
2-3 Handstand Push-Ups
30 Sec Rest
3-5 Pistols (each leg)
30 Sec Rest

B. 3 Rounds
500M Run
30 Sit-Ups (25 lb plate)
20 Pull-Ups

C. 3 Rounds
5 Single Arm KB Snatch

25 Unbroken Double Unders

IMG_1363