Strength: Shoulder Press 5x5
WOD: 10 Rounds For Time
1 Squat Clean (205/125)
1 Front Squat
30 Double Unders
REC: 3 Minute AMRAP of KB Swings (24/16).
10 Push Up penalty for setting down the KB. Score is total swings.
Thursday, Sept 26th, 2013
Strength: Weighted Pull Ups 5x5
WOD: Every Minute on the Minute for 12 Minutes
1 Squat Clean
1 Hang Clean
1 Front Squat
4 Box Jumps (24/20)
REC: 5 rounds
10 Toes to Bar
10 Ball Slams
Monday, Sept 16th, 2013
WEEKLY WARM UP: 10 Pull Ups, 10 Toes to Bar, 10 Reverse Hyper or Supermans, 5 Slow Wall Squats
Strength: Front Squat 8x1 (For the Leaderboard)
WOD: For Time
1,2,3,4,5,6,7,8,9,10 Handstand Push Ups
10,9,8,7,6,5,4,3,2,1 Ring Dips
(Rd 1 do 1 HSPU and 10 Ring Dips, Rd 2 do 2 HSPU and 9 Ring Dips, etc)
REC: 5 Rounds, record slowest round
10 Burpees
Sprint 1 lap
Rest 1 min between
Thursday, July 25th, 2013
Howdy Folks, it's been over a year now and we want to know how you've done on reaching your goals. It's time to evaluate where you are in your progress and make new goals. We're going to erase the board so you state your new goals. Remember, specific, measurable, attainable, realistic and time-based.
Strength: 3x max strict Pull Ups
WOD: for time, use rack
30 Back squat (225/135)
30 Front Squats (185/115)
30 Overhead Squats (135/95)
REC: Run to stop sign and back