Monday, Nov 4th, 2013

Weekly Warm Up: 10 PVC Overhead squats, 10 PVC Good Mornings, 10 Abmat Sit Ups, 5 Strict Pull ups

Strength:  Overhead Squats 5x3

WOD:  "Diane" (for the leaderboard)


Deadlift (225/155)

Handstand Push Ups (Head must go as low as your hands to be RX'd, if you use an abmat, you must a 15# plate touching the side of the abmat and the wall.)

REC:  6 Laps of running intervals.  Sprint the long sides, jog the short sides

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


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

Wednesday, August 28th, 2013

Strength: Good Mornings 3x10-12

WOD:  "Helen" (for the leaderboard)

3 Rounds for Time

400 M Run

21 KB Swings (24/16) (make sure the bell is pointing up at the top for it to be rx'd)

12 Pull ups (Full arm extension at the bottom, chin must clear bar)

REC:  6 Minute AMRAP

Partner box jumps 2,2 then 4,4 then 6,6 and so on...

Check out the latest WOD releases for the Throwdown here!