Monthly Archives: February 2014

0586: Roney

WU: 10 m walking Quad stretch, 10 m walking Knee hug, 10 m broad jump burpee, wall squat 1 min X2 WOD: Roney Four rounds of: ▪ Run 200 meters ▪ 135 pound Thruster, 11 reps ▪ Run 200 meters ▪ 135 pound Push press, 11 reps ▪ Run 200 meters ▪ 135 pound Bench… Read More »

0585:

WU: 20 m walking Quad stretch, 20 m walking Knee hug, 20 m broad jump burpee, wall squat 1 min X2 STRENGTH: B. Squat 4×10 @75% WOD: 12 min amrap • 8m db. walking lunge 40/30/20 • Run 200 m • 10 DB squat (db’s in hammer position)

0583:

WU: 20 m high knees, 20 grapevine, 20 jacks, 10 m inch worm, 10 walking lunge w/twist x2 WOD: 0579 make up or 5 rounds: • 20 wall balls • 15 pull ups • 350 m run