Monthly Archives: March 2016

1227:

Regionals 2015 1227: Thursday 3/24 Hey now: if you are focused on a result for 16.5 come in and work on mobility or a light run at the wod. If you are not into the open then come in and do the full compliment of this chipper. You will have Christine in the morning and… Read More »

Category: WOD

1226:

1226: Wednesday 3/23 15 minutes (no measure) 4 ring dips 5 burpee box jumps 6 T2B 7 kb swings 70/53 STRENGTH: b. press 3×10

Category: WOD

1225:

1225: Tuesday 3/22/16 For time: 1 round of: 100 double-unders 50 squats 95-lb. push press, 25 reps Then, 2 rounds of: 60 double-unders 30 squats 95-lb. push press, 15 reps Then, 3 rounds of: 40 double-unders 20 squats 95-lb. push press, 10 reps Skill: 5-10 rope climbs and if you can 1-3 legless rope climbs.

Category: WOD

1224:

1224: Monday 3/20/16 WOD: 20 minutes (no measure) Use approptiate wt. on bb to maintain unbroken bouts. 350 m run 6 hang power cleans 6 pull ups or 6 CTB pull ups 6 thrusters (same bb # as hpc) 12 v-ups or 8 clam shells STRENGTH: b. squat 3×3@80% f. squat 3×3@25% less back squat… Read More »

Category: WOD

1223: 16.4 or BW

WOD: 22 minutes 2 renegade rows 4 pull ups 6 T2B 8 v-ups 10 squats 100 m run or 16.3 or CompWOD: 3 RFT: 15 Thrusters, 95/65 60 Double Unders

Category: WOD

1222: 16.4

WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters… Read More »

Category: WOD