WOD: For Time
"The Seven"
7 Rounds, 7 Reps of Each
Handstand Push Ups (Rx is 15# plates w/ an abmat)
Thrusters (135/95)
Knees to Elbows
Deadlifts (245/165)
Burpees
KB Swings (2/1.5)
Pull Ups
Wednesday, Oct 23rd, 2013
Strength: Deficit Deadlift 3x20
WOD: Leaderboard
Run 1 mile for time. 12 laps in the middle lane, no cutting corners, pass to the outside, start and stop at the same place.
REC: 50 Knees to Elbows, do 10 KB Snatches every time you drop off the bar. (1.5/1)
Friday, Sept 27th, 2013
Strength: Hang Squat Clean - 1 rep every :30 for 5 Mins
WOD: For Time (recognize this?)
50 reps of each of the following,
Double Unders
Burpees
Back Extensions (on GHD)
Shoulder to Overhead (45)
Knees to Elbows
Walking Lunges
KB Swings (16kg)
Jumping Pull Ups
Box Jumps (24)
REC: Foam Roller
Saturday, April 20th, 2013
WOD: "The Seven"
7 Rounds and 7 Reps of each movement
Handstand Push Ups
Thusters (135/95)
Knees to Elbow
Deadlift (245/165)
Burpees
KB Swings (2/1.5)
Pull Ups