Saturday, November 2, 2013
Co-ed Partner WOD
5 Rounds of:
200m Run
10 Partner burpees
-THEN-
3 Rounds of:
20 Partner sit ups
2 Rope climbs
Thursday, October 31, 2013
Volume training
Conditioning
“Annie”
For time
50-40-30-20-10 reps of:
Double unders
Sit ups
♦ compare to 08/04/13 ♦
Wednesday, October 30, 2013
Strength
Back squat
Conditioning
As many reps as possible in 12 minutes following the rep scheme below until time expires:
3 Thrusters (105#/70#)
3 Box jumps (24″/20″)
3 Chest to bar pull ups
6 Thrusters (105#/70#)
6 Box jumps (24″/20″)
6 Chest to bar pull ups
9 Thrusters (105#/70#)
9 Box jumps (24″/20″)
9 Chest to bar pull ups…
Tuesday, October 29, 2013
For time:
Row 500m
15 BW Bench press
Row 1,000m
10 BW Bench press
Row 1,500m
5 BW Bench press
Sunday, October 27, 2013
Strength
Back squat
Conditioning
1 Minute: Max double unders
2 Minutes: Max wall ball (20#/14#)
3 Minutes: Max calorie row
2 Minutes: Max wall ball (20#/14#)
1 Minute: Max double unders
