AMRAP In 18 Mins Of: Row 250m 12 Wall Balls (20/14/10/6) 12 Ring Dips 12 Close-Grip Push-Ups Grip Strength: 3 Rounds, Each For Time: Pull-Up Bar Hang-Hold (Any Grip) (Coach Mark will start the clock and you must… Read more »
WODs
Aug 31, 2011:
“Warrior Dash” Training: As A Team Of 2 (*Or 3) Complete: Run 1 Mile 100 (*150) Box Jumps (24/20) Run 800m 30 (*45) Pull-Ups Run 1 Mile w/ Team Sandbag 100 (*150) D/U’s *Only 1 Team member… Read more »
Aug 30, 2011:
For Time: Partnered 2K Row (Up To Team, 250m’s, 500m’s, etc.) -Then- Partnered Front Squat: 3,3,3,3,3. Partnered DeadLift: 3,3,3,3,3. Teens WOD: For Time: 10,8,6,4,2 Of: KB DeadLift Laps Around Gym Push-Ups … Read more »
Aug 29, 2011:
For Time: 25 Bar-Facing Burpees 25 BB Roll-Outs 25 SDHP 25 Bar-Facing Burpees 25 BB Roll-Outs 25 Thrusters 25 Bar-Facing Burpees (S:65/45 RX: 95/65 A: 105/75) CFL Endurance: Row 1500m At 75% Intensity
Aug 28, 2011:
MAKE-UP DAY: “Partnered PALEO Tabata” *This WOD is an excellent source of data regarding the athletes current state of the 10 skills of fitness. It will start AND end our Paleo-Challenge which commences at 12AM tonight. Complete… Read more »
Aug 27, 2011:
AMRAP In 15 Mins Of: Run 200m 15 Hang-Cleans 30 Sec. Plank Hold S: 75/55 RX: 95/65 A: 115/85 CFL Endurance: 3 Rounds Of: Sprint to 400m Turn, Slow Jog Back
Aug 26, 2011:
“Partnered PALEO Tabata” *This WOD is an excellent source of data regarding the athletes current state of the 10 skills of fitness. It will start AND end our Paleo-Challenge which commences at 12AM tonight. Complete 32 intervals of… Read more »
Aug 25, 2011:
For Time: Run 1 Mile 100 BB Lateral Jumps (Set up BB w/ plates, side-to-side jumps over) Run 1 Mile Teens WOD: Run 800m 75 BB Lateral Jumps Run 800m
Aug 24, 2011:
Education: The Clean + Jerk “Grace” For Time: 30 Clean + Jerks (S: 30 Clean + Press) S1: 75/55 S2: 95/65 S3: 115/85 RX: 135/95 A: 145/105
Aug 23, 2011:
2 Rounds For Time: Run 400m 10 Med Ball Cleans (20/14/10/6) Run 200m 20 Med Ball Cleans Run 100m 30 Med Ball Cleans *All Runs Will Be Completed WITH Your Med Ball.