Saturday, January 4, 2014
For time:
7 Reps of the “Bear” complex (135#/95)
50 Double unders
5 Reps of the “Bear” complex (135#/95)
50 Double unders
3 Reps of the “Bear” complex (135#/95)
50 Double unders
♦ compare to 07/22/12 ♦
Thursday, January 2, 2014
Skill / Strength
Clean
Conditioning
For time:
45 Toes to bar
-THEN-
3 Rounds of:
15 Back squat (185#/135#)
15 Deadlift (185#/135#)
Tuesday, December 31, 2013
Strength
Weighted pull up
Conditioning
3 Rounds for time:
10 Clean & jerks (155#/105#)
15 Pull ups
*At the top of every minute perform 5 burpees
Sunday, December 29, 2013
Strength
Back squat
Conditioning
3 Rounds for time of:
Run 400m
7 Front squats
♦ compare to 10/06/13 ♦
Saturday, December 28, 2013
Partner WOD
4 Rounds for time of:
400m Run
21′ Handstand walk
15 KB swings (70#/55#)
9 Burpees
Thursday, December 26, 2013
“Filthy Fifty”
For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (55#/35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#/35#)
50 Supermans
50 Wall ball (20#/14#)
50 Burpees
50 Double unders
***25 minute time cap***
♦ compare to 02/09/12 ♦
