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WOD

Friday 10.3.14

By WODNo Comments

Opener:
Tabata (:20/:10 x8)
Dumbbell Shoulder Press

Headliner:
AMRAP8
T2B
Box Jump Overs (20″/24″)

Ascending ladder starting at 2 and increasing by 2 every round.
2/2, 4/4, 6/6, 8/8 etc.

After Party:
100 Supermen

Monday 9.29.14

By WODNo Comments

Strength:
4 Rounds
50′ OH Walking Lunge

Metcon:
AMRAP20
5 KB Swings (AHAP)
10 Pushups
15 Air Squats
200m Run

Finisher:
Side Plank – 2:00 each side

Saturday 9.27.14

By WODNo Comments

Teams of 3:
AMRAP10
60 Double Unders
4 Front Squats (155#/105#)
2 Rope Climbs (15′)

-rest-

AMRAP10
P1: 50m Sled Push (+120/+70)
P2: Max KB Swings (53#/35#)
P3: Rest