Apr 22, 2014

4-23-14 WOD

2 RFT 
22 push ups 
22 Jump Overs 
22 Pull Ups 22 
S2O 95/65 22 
Wall Balls 
200m run 

Challenge: 2min max thrusters 95/65

Apr 21, 2014

4-22-14 WOD

Tabata:
Row(calories)
Push ups (no flash)
Sit ups
Air squats
Score total reps

Challenge: 5x5 strict pull ups (make them weighted if you can)


Apr 20, 2014

4-21-14 WOD

Team Style-split work as needed between 2 athletse
For Time
60 pwr Cleans 135/95
60 t2b
60 box jumps
60 du
60 deadlifts 135/95
60 burpee pull ups
240ft oh walking lunge 45/25
35 min time cap

Challenge: set up for WOD 

Apr 17, 2014

4-18-14 WOD

7RFT
7 c2b
7 front squats (45% load of squat clean)
7 HSPU
Challenge: Squat Clean 1x5 2x3 2x2 3x1

Apr 16, 2014

4-17-14 WOD

8 min amrap 
7 Bar Facing Burpees 
7 Hang PWR Snatches 95/65 

Challenge: Tabata OHS HOLD… YES- HOLD IT!! Choose load. Load should be challenging but can be maintained holding over head the entire tabata. Back Rack during 10 sec rest. You may drop and power snatch for next round if you must… Show active and good shoulders.