8.26.13 MONDAY "WIND TALKER" 3 Rounds of: 4 Wall Walks 8 Burpee Box Jumps…24/20" box 16 KB Swings…70/53 pounds 48 Double Unders For Time (repeat WOD... Read More
8.26.13 MONDAY warm up– 800m Jog 4×12 Back Squat 4×12 Bench Press 4×12 Dips 50 Med Ball GHD Sit Ups…20/14 *note– Still in this hypertrophy... Read More
8.25.13 SUNDAY ENDURANCE– "PONG" 10 Rounds of: 3 G.I. Janes 10 10m Shuttle Touches 1min Rest For Time Post time and load to comments OLYMPIC–... Read More
8.24.13 SATURDAY "LUCKY NUMBER" 7 Rounds of: 7 KB Swings…70/53 pounds 7 Push Press…135/95 pounds 7 Box Jumps…24/20" box 1min Rest For Time Post time... Read More
8.23.13 FRIDAY warm up– 5min Airdyne, 30 Rev Hypers 3×15 Banded Deadlifts (2 shrugs at the top of each rep) 3×15 Chest to Bar Pull... Read More
8.22.13 THURSDAY warm up- 500m Row 3×5 Power Snatch (unbroken) then: EXPLODE MAIN WOD *note- Keep the weight light on the 3×5 but use a... Read More
8.21.13 WEDNESDAY "UPSCALED" 12min AMRAP of: 100 Wall Balls…20/14 pounds…10/8 feet 80 Pull Ups 60 Wall Ball Sit Ups…20/14 pounds 40 Power Cleans…185/125 pounds For... Read More