WOD

Tuesday 7/2/13 “Bear complex” 5 rounds for max weight: 7 cycles of the following complex: Clean Jerk Back squat Jerk + (Bonus) AMRAP 2 min:... Read More

Monday 7/1/13 Spend 15 min working on muscle ups, double unders or kipping + AMRAP 30 min: 30 Grass hoppers 25 KB swings 20 Box... Read More

Sunday 6/30/13 Take as many attempts needed to find a max set of double unders + Perform a max effort 400m run + “Mary” AMRAP... Read More

Saturday 6/29/13 “RJ” 5 rounds for time: Run 800m 5 Rope climbs 50 Pushups *45 min time limit Ask coach: The runs and pushups will... Read More

Friday 6/28/13 Take 10 min to establish your 1rm Thruster + In teams of 2: 100 Parter wallballs 50 Partner burpees 50 Toes to bar... Read More

Thursday 6/27/13 Take 15 min to find a max weight turkish getup + For total reps: Tabata chest to bar pullups Tabats deadlifts (135/95) Tabata... Read More

Wednesday 6/26/13 Establish a 1rm jerk or any style (push jerk/split jerk/rack jerk) + “Nasty girls” 3 rounds for time: 50 Air squats 7 Muscle... Read More

Tuesday 6/25/13 Find your max weighted pushup + “Fight gone bad” 3 rounds for total reps: 1 min Wallballs 1 min Sumodeadlift highpull (75/55) 1... Read More

  Monday 6/24/13 Establish a 1RM overhead squat + “Fran” for time: 21-15-9 Thruster (95/65) Pullup A love letter to Dmitry Klokov Interesting. The low... Read More

Sunday 6/23/13 Take 10 min to establish a 1rm shoulder press + perform 1 set of max reps pullups + “Diane” 21-15-9 Deadlift (225/155) Handstand... Read More