October 1, 2014

Wednesday’s WOD:

Happy Birthday Coach Alex!

10408495_664902436950004_7732479252121030635_n

WOD:
Coach Alex’s Birthday WOD
10 Rounds For Time:
2 Burpee Muscle Ups
4 Weighted Pistols 53/35#

E-WOD:
Run: 8x200m
Airdyne:8x50Cal
Swim: 8x200m
Row:8x250m
Rest 1:1

S-WOD:
Stone Grace
Beginner: 30 Stone To Shoulder
Advanced: 30 Stone To OH

G-WOD:
5 Rounds
20 GHD Sit Ups
10 Ring Dips
5 Wall Climbs

September 29, 2014

Monday’s WOD:

10702201_675963559177225_6442940512258856018_n

WOD:
Min 0 Min 10
5 Hang Power Snatches
50 Double Unders
4 Hang Power Snatches
40 Double Unders
3 Hang Power Snatches
30 Double Unders
2 Hang Power Snatches
20 Double Unders
1 Hang Power Snatch
10 Double Unders

Min 10 – Min 20
15-12-9
Strict HSPU
Strict Pull Ups

Min 20-Min 25
200m Run
Then AMRAP T2B

Level 1: 135/95
Level 2: 115/75
Level 3: 95/65

E-WOD:
Run: 1000m TT
Airdyne: 100 Cal TT
Swim: 800m TT
Row: 1000m TT

S-WOD:
Front Squats
1-10-1-20-1-30

G-WOD:
50 Alt Pistols
50 Ft Handstand Walk
50 GHD Sit Ups