Thursday, September 18, 2014

WOD 9-18-14

EMOM x 12- 1 Pcl + 1 Jerk
*or
EMOM x 12- 1 PSn
--------------------------------------
4 rds-
50 m L hand farmers' walk
50 m R hand farmers' walk
30 DU



Wednesday, September 17, 2014

WOD 9-17-14

-400 m run
21-15-9
WB
Box jumps
-400 m run
21-15-9
KBS
Sit-ups



Tuesday, September 16, 2014

WOD 9-16-14

4 sets- 3 p.press + 3 p.jerk
-------------------------------------
10, 9, 8, 7, 6, 5, 4,3, 2, 1 - DL
*3 wall climbs between each


Team "James" at last week's comp.


Monday, September 15, 2014

WOD 9-15-14

B.Sq 4 x 8
----------------
3 x 4 min AMRAP-
200 m run
12 Sq. clean thrusters
Max burpees in remaining time
*2 min rest btw

Just look at everyone's faces in the crowd...

Celebration.


Friday, September 12, 2014

WOD 9-12-14

4 x 8 Barbell Row
------------------------
3 rds-
15 thrusters
15 ring push-ups

We hope everyone's been enjoying our higher volume back squats.
And most importantly... we hope you feel yourself getting
STRONGER!

Thursday, September 11, 2014

Wednesday, September 10, 2014

WOD 9-10-14

EMOM x 12- 1 HPCL + 1 PCL
or
EMOM x 12- 1 HPSN + 1 PSN
----------------------------------------
3 x 500 m row