WOD 1.29.14 Wednesday

A. 4 Rounds

  • 8-10 Ring Dips
  • 8-10 Ring Rows (Make them difficult… raised feet!)
  • 8-10 TTB or K2E

B. 3 RFT

  • 20 Pull-Ups
  • 30 Sit-Ups (10 lb plate)
  • 300M Run

C. 3 x

  • 8-10 Tire Sit-Ups
  • 20-30 Sec Handstand Hold

Screen Shot 2013-12-15 at 6.56.26 PM

Advertisements

WOD 11.7.13 Thursday

Kettlebells

A. 3 Rounds NFT

  • 5 handstand kickups
  • 5 Medball chest Pass
  • 5 Medball Reverse Toss

B1. AMRAP 5

  • 5 TTB or 5 K2E
  • 20 Kettle Bell Swings

Rest exactly 2 minutes, then:

B2. AMRAP 5

  • 5 burpees
  • 5 box jump overs

C. 2 Rounds

  • 10 push-ups
  • 10 pull-ups
  • 10 ring dips

20130705-153716.jpg