Monthly Archives: April 2016

1262: Purple Rain

1262: Friday WOD: Purple Rain Amrap – Keep moving from Let’s Go Crazy thru the end of Baby I’m a Star! Run 200 m (2120 sign) 3 GTO – Load=athletes choice 6 pull ups 8 push ups 10 T2B 12 wall balls Purple Rain: Plank hold then Burpee on every “Purple Rain”

Category: WOD

1261:

Did you ever know a Raider fan could look like this? 1261: Thursday 4/21 STRENGTH/SKILL: C&J 10X1 at warm up load 10 minute EMOM 2 under knee C&J Wrap up: amrap 8 2/4/6 chin ups 6 kb pistols or 12 kb/db reverse lunges 2 handstand holds free/wall

Category: WOD

1250:

Solid Pain face here Mark!!!!! 1260: Wednesday 420 STRENGTH: b. press 3X10@65% then 1×20 db chest fly RXwod: amrap 14 20 abmat sit ups – hands behind head 8 lateral box jumps 18″/12″ or measure stacked bumper plates 20 DU 5 reverse plank ups MODwod: amrap 14 12 standard abmat sit ups 8 standard box… Read More »

Category: WOD

1249:

Well Done Squirrel!!!!!!!!!! 1259: Tuesday 4/19 STRENGTH:Seated press 4X3@70% press RXwod: 4RFT – 10 clusters 95/65 15 T2B 100 m sprint MODwod: 10 clusters, db thrusters or 25 air squats 10 supine TtoKB 100 m run Finisher: 6 minutes 4 HSPU 4 slam ball get ups

Category: WOD

1248: Marathon Monday. Go Squirrel!

RXwod: 5 RFT 12 kb swings 12 pull ups 400 m run 1 minute rest MODwod: 5 rounds 12 kb swings 6 pull ups 350 m run 1 minute rest STRENGTH: b. squat 4×4@65%

Category: WOD

1247: Saturday wrap up!

GK Getting over 16.5 1257: Saturday 4/16 BW: 20 minutes Row 20 cal 5 burpees 5 push ups 5 pull ups 20 squats 100 m run Barbell skill practice: 5X2 OHS 4X2 hang power snatch 10X1 squat clean – jerk

Category: WOD