WOD Blog
1 Arm KB Snatches are FUN!
Thursday, 8/16/12:
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WOD:
- 4 Rounds:
- 10 Box Jumps (30/24)
- 10 - 1 Arm KB Snatch-5 on each arm (53/35)
Great Job to everyone that realized the Box Jump height was taller than 'the normal RX'. Men went for 30" & women went for 24".
Secret Code Word
Wednesday, 8/15/12
Strength:
- Front Squat x 2 reps EMOTM for 10:00 @80%
- then...
- Max Broad Jump 5x1
I got asked if EMOTM was some sort of 'sick joke of a strength or a secret code word' by someone...
July Challenge/August Challenge
Man---I am in BIG trouble for not posting this until now!! SO sorry!!!
July Challenge-Courtesy of Coach Kirsten was an individual challenge. You had 10:00 to complete an Individual Max Calorie Row.
C2B
Tuesday, 8/14/12:
WOD:
- 5 Cleans (Full Squat) (135/95)
- 400m Run on Rounds 1 & 3
- 400m Row on Rounds 2 & 4
Great Job to everyone on getting great depth in your Squats on your Cleans. The...
Wall Walks/Progressions
Monday, 8/13/12:
WOD:
- 4 Rounds:
- 5 Wall Walks/Progressions
- 5 Burpee Box Jumps (24/20)
- 10 Ring Rows
- 10 Sit-Ups
Time & AMRAP!
Sunday Funday 8/12/12:
- Teams of 2
- 6 Rounds:
- 400m Run (Partner A)
- AMRAP Double Unders (Partner B while Partner A Runs)
- 20 Med Ball Cleans (Partner A)
- AMRAP...
Fun Times!
Saturday, 8/11/12:
- Team Saturday Work ~ Teams of 3
- 15 - 50m Sprints (Each person must do 5 - 1 at a time - Max Effort)
- Then....
- 180 Push Press (75/55)
- 240 Overhead Walking Lunges...
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