Mon 4/21/14
Mon 4/21/14: Front Squat 5×3 Rest 3 Min between sets -THEN- 5 rounds for time of: 5 Power Cleans, 135/95 lbs 5 Pull-ups 15 Double Unders Don’t forget to tell your friends about Refer-A-Friend April!
double unders
Mon 3/10/14
Mon 3/10/14: 5 rounds for time of: 40 Double Unders 30 Box Jumps, 24/20 in 20 Kettlebell Swings, 1.5/1 pood
Sat 2/22/14
Sat 2/22/14: For time: Row, 500 m — then — 3 Rounds: 10 Power Cleans, 135/95 lbs 10 Toes-to-bars — then — 50 Double Unders
Sun 2/16/14
Sun 2/16/14: For time: 25 Handstand Push Ups 50 Toes To Bar Run, 800 m 75 Push Press, 75/55 lbs 150 Double Unders
Thurs 2/6/14
Thurs 2/6/14: 2 Power Cleans Every 90 seconds for 9 mins Increase weight each set. -Rest As Needed- For time: 15 Power Cleans, 185/125 lbs 30 Chest-to-bar Pull-ups 60 Double Unders
Fri 1/31/14
Fri 1/31/14: 20 Minute AMRAP: 10 Wall Balls, 20/14 lbs 15 Kettlebell Swings, 53/35 lbs 20 Double Unders
Fri 1/10/14
Fri 1/10/14: 10 rounds for time of: 20 Double Unders 10 Kettlebell Swings, 53/35 lbs 10 Burpees
Sat 1/4/14
Sat 1/4/14: Partner WOD For time: Partner Carry, 200 m — then — 3 rounds of: 30 Kettlebell Swings, 53/35 lbs 40 Box Jumps, 24/20 in 50 Double Unders — then — Partner Carry, 200 m
Tues 12/31/13
Tues 12/31/13: Today’s Schedule – 9 am ONLY Partner WOD Each team must accumulate: 200 double unders 75 Kettlebell swings 70#/53# 50 Sumo deadlift high pulls 95#/65# 50 burpees One partner can be accumulating reps. The other partner must run 200m, then they trade spots and the other partner picks up where the first partner …
Thurs 12/19/13
Thurs 12/19/13: 5 rounds for time of: 7 Deadlifts, 275/185 lbs 14 Box Jumps, 24/20 in 21 Double Unders
