Saturday May 31, 2014

Main – WODWarm-up200M Run 250M Row Then 2X: 10 air squats 10 situps 10 split jumps 10 pushupsMetconMetcon (AMRAP – Rounds and Reps)“Partner Helen” 30 Minutes As Many Rounds as Possible 400M Run (partners run together) 42 KettleBell Swings (35/53, 1 Partner...

Friday, May 30, 2014

Main – WODGOOD LUCK TEAM DYNAMIXWarm-up800M Run 3X: 10 Band Good Mornings 10 Air SquatsMetconMetcon (Time)2014 Regionals Event 6 (30 min Cap) 50- Cal Row 50 Box Jump overs (24/20) 50 Deadlifts (180/120) 50 Wall Balls (20/14) 50 Ring Dips 50 Wall Balls 50...

Thursday, May 29, 2014

Main – WODWarm-upRow 250M CFWU 5-5 Pullups Dips PVC OHS Sit-ups PushupsWeightliftingOverhead Squat (4 x 2)MetconMetcon (Time)For Time: 30 Pull Ups 15 OHS (135/95) 20 Pull Ups 10 OHS (135/95) 10 Pull Ups 5 OHS...

Wednesday 5.28.14

Main – WODWarm-up400m Run (No Measure)Into an indoor runWeightliftingFront Squat (6×1)MetconMetcon (AMRAP – Rounds and Reps)20 Minute AMRAP 5 Front Squats (135/95) 10 Push Ups 15 Box Jumps (24/20)

Tuedsday May 27, 2014

Main – WODWarm UpRow for 10 minutesWeightliftingSplit Jerk (5 x 3)MetconMetcon (AMRAP – Rounds and Reps)7 Min AMRAP: 5 HSPU 10 walking lunge 15 sit-ups Rest 2 minutes 7 Min AMRAP: 5 burpees 10 sdhp 95/65 15 mb...