26 April 13
Warm Up: Light stretching & work on three of your Goats for 15 minutes – 5 minutes each. WOD: 4 Rounds for time of: 400M run 50 Push ups
24 April 13 : OHS
Warm Up : 2 Rounds: 50 Over Head Squats with a PVC pipe 50 Butterfly Sit Ups
24 April 13 : OHS Read More »
23 April 13: Tabata
Skill: 5 Minutes of Double Unders WOD: Tabata 20 Seconds of Work, 10 seconds of rest, 8 Rounds each Movement Air Squats Kettle Bell Swings Wall Ball Shots Push Ups 20 seconds of Planks, 10 seconds Push Ups
23 April 13: Tabata Read More »
22 April 13: Push Up Jack
20 Minute AMRAP: 10 Push Press (Rx W 85#; M 115#) 10 KB Swing (Rx W 45#; M 55#) 10 Box Jumps (RX W 20″; M 24″) Every 5 Minutes do 10 Hand Release Push Ups
22 April 13: Push Up Jack Read More »
20 April 13: Whitten
Warm Up: 50 Flutter Kicks 15 Push Ups 50 Air Squats
20 April 13: Whitten Read More »
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Carry it Overhead
Warm Up: 50 Air Squats 30 Walking Lunges 50 Hollow Rocks
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18 April 13
5 Minutes Deep Squat Stretching & Sampson Stretching WOD: 18 Minute AMRAP 3 Box Jumps (20″) 3 KB Swings 3 Push Ups then increase by 3 after each round (eg. 6,9,12 and so on til your 18 minutes are up)
17 April 13 – For TIME
Buy In : 1 Mile run WOD: 4 Rounds of 3 Seated Rope Climbs 10 KB Squats 10 KB Swings 10 KB Press (each arm) 20 KB Walking Lunges Cash Out: 1 Mile Run
17 April 13 – For TIME Read More »
