March 29, 2013
Open WOD 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12…
March 28, 2013
Strength: Back squat 6 x 2 Then 10 min AMRAP: 10 SDLHP (Sumo high pulls with KB 70/45) 10 Sit-ups
March 27, 2013
1000m Row 50 Thrusters (65/45 with barbell) 1000m Row 50 Thrusters
March 26, 2013
Hero WOD "JT" 21-15-9 Handstand push-ups Ring dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June…
March 25, 2013
6 rounds: 12 Pull-ups 12 KB swings (70/45) 12 Toes to bar
March 22, 2013
13.3 12 minute AMRAP of: 150 Wall balls 90 Double-unders 30 Muscle-ups
March 21, 2013
500m Row 2 Rounds: 7 Ring dips 14 Push-ups 21 Sit-ups 750m Row 2 Rounds: 7 Ring dips 14 Push-ups 21 Sit-ups 500m Row 7 Ring dips 14 Push-ups 21…
March 19, 2013
15 min AMRAP: 5 Snatch grip deadlifts 5 Hang power snatch 5 Overhead squat 5 Snatch grip push press (from behind the neck) RX: 115/75 Scale 1: 95/55 Scale 2:…
March 18, 2013
Skill: Handstand Push-ups 5 reps on the minute for 5 minutes Then... 15/12/9/6 Power clean Pull-ups RX: 155/135 Scale 1: 135/115 Scale 2: 115/95 *Can scale further if needed*
Friday, March 15, 2013
Workout 13.2 10 minute AMRAP of: 5 Shoulder to overhead (115/75) 10 Deadlift (115/75) 15 Box jump (24/20)