- 3 rounds
- 20 KB American Swings (70/53)
- 20 Box Jumps (24"/20")
- 800 Run
Friday, January 31, 2014
Thursday, January 30, 2014
1/31/14
- SWOD: Squat Clean 1RM in 15 minutes
- 5 rounds
- 10 Single Arm alternating KB/DB Snatch (70/55)
- 15 Single KB/DB thruster (70/55)
- 10 Toes to Bar
Wednesday, January 29, 2014
Stay Strong Maria - 1/30/14
As some of you might already know, a very sweet and strong person in our community will be having surgery today (January 30th) to remove a brain tumor. We will have you in our thoughts and prayers ,and we'll be doing today's WOD in your honor.
God bless you Maria! Stay strong!
God bless you Maria! Stay strong!
- SWOD: 5 min EMOM 6-8 strict pullups then...
- 5 min running clock, perform l-sit for a total of 2-3 minutes
- AMRAP 12
- 2 Muscle Up (rings for RX) / 3x C2B pullups
- 7 Hang Power Clean (115/75)
- 7 Push Press (115/75)
Tuesday, January 28, 2014
1/29/14 - "WE" WEdnesdays
- SWOD: 400 M row relay
- 2 or 3 partners
- AMRAP 20
- 20 Sumo DLHP (70/53)
- 50 M OH Lunges (45/35)
- 100 M run
Monday, January 27, 2014
1/28/14
- SWOD: Thruster 5-3-3-1
- EMOM stop and perform 3 burpees then continue through the chipper...
- 15 OHS (135/95)
- 25 Toes To Bar
- 35 Wall Balls (20/14)
- 45 Box Jumps (24"/20")
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