Strength: 3 rounds of max Strict Pull Ups
WOD: 10 Rounds
10 Hang Cleans (135/95)
Rest 1 minute between rounds
REC: 8 Minutes, every minute on the minute.
Even minutes do 8 burpee wall balls, Odd minutes do 25 Double Unders
Saturday, Sept 28th, 2013
WOD: For Time
I blew it on including the wall balls in "Filthy Fifty", but never fear, you'll get to make it up in this wod.
200 Double Unders
100 Push Ups
80 Ring Rows
60 Toes-to-Bar
40 Burpee Wall Balls (20/14)
20 Box Jumps
10 HSPU
Wednesday, August 7th, 2013
You may have noticed the new "Chief's Blog" on the left side of the page. The Chief will be posting new stuff daily across all topics. If there's anything you'd like to see or know more about, post to comments and we'll do our best to cover it. Enjoy!
Strength: Single Leg Deadlift 3x10 each leg
WOD: Two 7 Minute AMRAPs
w/ 1 min break in between
2, 4, 6, 8...of each
Deadlift 225/155
HSPU
(2nd AMRAP starts where 1st left off)
REC: 5 rounds
5 burpee wall balls
5 C2B pull ups
Friday, December 21st, 2012
WOD: "KJ's Killer Christmas WOD" or "Partner WOD for the End of the World" (45 minute tapout)
With a partner, complete each move before moving on, divide reps between partners as needed.
1K Row
100 Power Snatches (95/65)
100 Burpee Wall Balls (20/14)
100 GHD Sit Ups or Abmat Sit ups
100 Pull Ups
100 Box jumps (24/20)
1K Row
10 Muscle Ups
Oh, and each person runs one lap after each movement.
Here's our vid of this WOD from last Xmas.
If the world hasn't been consumed by a giant fireball by the time you're done with this, spend some extra time on the foam roller.