Friday, September 30, 2011
“Amazing Grace” is October 22nd.
Click the link on our home page and register today!
Rest / Make-up
Thursday, September 29, 2011
4 Minutes max HSPUs
Rest 30 seconds
3 Minutes max pull ups
Rest 30 seconds
2 Minutes max box jumps (24″/20″)
Rest 30 seconds
1 Minute max sit ups
Wednesday, September 28, 2011
Strength WOD #1
3×5 Shoulder press
Strength WOD #2
Use the remaining time to find the heaviest atlas stone you can successfully shoulder
Tuesday, September 27, 2011
For time:
30 Back squats (bodyweight)
Run 800m
30 Burpees
-Then –
You have 5 minutes to establish a 1 rep max clean & jerk
*record the time after completing your last burpee and the weight of your heaviest successful lift
Wednesday, September 21, 2011
For time:
Run 800m
30 Muscle ups
Run 800m
* Substitute 3:1 pull ups & 2:1 ring dips (3:1 bar dips) or 1:1 jumping muscle ups (note ring height)
