Sept 26

Posted: September 26, 2016 in WODs

Warm up: 3x30sec ea (Partner WB Toss, WB SU, L-Sit, L-Hang)
Skill: 15 min GOAT
“Karen”
150 WB 20/14#

Sept 23

Posted: September 23, 2016 in WODs

Warmup

2xWalk up-down w/2xKB (OH, FR, Farmers Carry)

Skill:  Deadlift

“Grace”

30 C&J 135/95#

Sept 22

Posted: September 22, 2016 in WODs

“Clay’s Farewell WOD”

Five rounds for time of:

22 Kettlebell swings, (54/72-lb)

22 Box jump, 24/20-in box

Run 400 meters

22 Burpees

22 Wall ball shots, 20/14-lb ball

Sept 21

Posted: September 21, 2016 in WODs

Warm-up:
3x10rep ea (GM, T2B, RDL, Kang Sq)
Skill: HSPU
“Zimmerman”
25min AMRAP
11 C2B Pullups
2 DL 315/225#
10 HSPU

Sept 20

Posted: September 20, 2016 in WODs

Warm-up:
3x 30sec ea (Pistols, Plank, GHD SU, Rest)
Skill: MU
“Amanda”
9-7-5
MU
Snatch 135/95#

19 Sept

Posted: September 19, 2016 in WODs

Warm-up:
3×10 rep ea (Hollow rock, Superman rock, Hollow-Arch @PU Bar)
Skill: 15min GOAT
“Helen”
3RFT
400m Run
21 KBS 53/35
12 PU

16 Sept

Posted: September 16, 2016 in WODs

Warm-up: Sprint (8 x 15 seconds on/ 45 seconds off)
50 Burpees for time

Skill:  Pistols

“Mary”

20min AMRAP

5 HSPU

10 Pistols (Alternate)

15 PU