2014-04-18

2014-04-18 Wod

3min Rounds (RRT and go until failure)
15 Wallballs, 20/14#
20 KB Swings (USA), 28/20 kg
10 Pushups (+5 pushups each round)
2014-04-18

2014-04-17

2014-04-17 Wod

11min AMRAP
3 HSPU
5 Strict Pullups
7 Hurdles, 30/24”



2014-04-17

2014-04-16

2014-04-16 Wod

Skill work: Muscle Ups


E2MO2M x 8
odd: 250m Row + Max Hang Squat Cleans, 115/75#
even: 65 Double unders (130 single unders) + Max Hang Squat Cleans, 115/75#


2014-04-16

2014-04-15

2014-04-15 Wod

Skill work: Hollow Body Holds/ Rocks


12min AMRAP
6 Strict DB Press, AHAP (one arm at a time but both arms per round)
12 DL @ 50% 1RM
6 Burpees

Finisher: 50 BBRO


2014-04-15

2014-04-14

2014-04-14 Wod

Teams of 3
3 Rounds
A: 300m Run (Timekeeper)
B: Zercher Squats, 135/95#
C: Man on Fire Burpees


- B&C are IGYG
- If B drops bar, 15/12 cal airdyne penalty while C holds high plank



2014-04-14

2014-04-13

Sunday Outline 4/14-4/20

Mon: Team Wod: Outdoor timekeeper, IGYG Zercher and mystery station
Tues: The Return of Tuesdays with Jerry and DL @ 50% AMRAP
Wed: Muscle Up skill work and Hang Squat Cleans after buy-ins
Thurs: HSPU, Pullup, Hurdle AMRAP
Fri: 14.2 with push instead of pull and ___ instead of OHS
Sat: Partner wod 60m Farmers Carry and ball slams
Sun: NO OPEN GYM - HAPPY EASTER!

Good Reads:


2014-04-13

2014-04-12

2014-04-12 Wod

“Lowell”
800m Run
40 Pullups
40 OHS, 95/65#
40 Burpees
800m Run

Each time you drop off bar: 5 HSPU



2014-04-12