Author Archive

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Friday 11.21.14

A. 5 Sets of: 8-5 Barbell Bulgarian Split Squats per Leg 10-8 Half Kneel DB Shoulder Press   B. 4 Sets of: 8 DB Step Ups per Leg 8 DB Single Arm Push Press   C. Partner 10 Minute AMRAP: Teams of 2 1 Burpee Box Jump 1 Cal Row 2 Burpee Box Jumps 2 […]

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Thursday 11.20.14

A. 7 Sets of: 3 Sumo Deadlifts   B. 3 Sets of: 10 Snatch Grip Deadlifts 1 Minute Midline Stability Hold   C. Tabata Mash Up Slam Balls AB Mat Sit Ups HSPU’s or HSPU Hold Jump Switch Lunges

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Wednesday 11.19.14

East Coast On-line Qualifier WOD 7 20 Minute AMRAP: 50 Wallballs 20/14 50 DU’s 40 Box Jumps 24/20 40 T2B 30 C2B Pull Ups 30 Bar Facing Burpees 20 Power Cleans (145/100) 20 Shoulder 2 OH (145/100) 10 Power Snatches (145/100) 10 Muscle Ups   If you want to compare your score against others go […]

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Tuesday 11.18.14

A. 5 Minute EMOM: 3 Strict Should Presses *5 Minute Rest   B. 5 Minute EMOM: 2 Push Presses *5 Minute Rest   C. 5 Minute EMOM: 1 Split/Push Jerk   D. 5 Rounds: (8 Minute Cap) 20 KB Swings 53/35 10 Burpees

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Monday 11.17.14

A. 6 Sets of: Back Squats 4, 4, 2, 2, 1, 1   B. 1 Set Max reps at 70% of Part A   C. 10 Minute AMRAP: 5 Thrusters 115/85 10 Box Jumps 30/24 30 DU’s

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Friday 11.14.14

With a Running clock (The Kitchen Sink…Kyle Stark) First 5 Minutes AMRAP: 5 Deadlifts 155/105 5 T2B 5 Med Ball Jump Squats *5 Minute Rest   Next 5 Minutes AMRAP: 5 Push Presses 95/65 5 Wall Balls 20/14 5 Box Jumps 24/20 *5 Minute Rest   Last 5 Minutes AMRAP: 5 Pull Ups 5 HR […]

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Thursday 11.13.14

A. 20 Minutes to find 3 rep MAX Bench Press   B. 4 Sets of: Max Reps at 65% of Part A Max Reps Pull Ups (No Butterfly Pull Ups) *2 Minutes Rest   C. 10 Minute Partner AMRAP 150M Row 15 Burpees *Partner 1 does both movements then Partner 2 goes.

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Wednesday 11.12.14

A. 5 Sets of: 5 Deadlifts Or 5 Sets of: 1.1.1 B. 4 Sets of: 12-15 DB RDL’s 10-15 Banded Twist C. 7 Minute Ladder of: (2,2 4,4 6,6 8,8 10,10) Wall Balls 20/14 Box Jumps 24/20

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Tuesday 11.11.14

A. 5 Sets of: 2 Strict Press + 2 Push Press + 2 Jerks   B. 10 Minute AMRAP: 5 Hang Power Snatch 95/65 10 Hang Power Cleans 135/85 20 AB Mat Sit Ups 40 DU’s   C. Not for Time: Accumulate 3-5 minutes in any Plank Variation 50 Superman’s

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