W.O.D. 6/20/13

HSPU 5×2

4 Rounds:

8 Push Press

10 Ring Push Ups

100 Jump ropes

 … Read More

W.O.D. 6/19/13

Rope Climb %x1

5 Rounds:

1 Min Sledge Hammer

1 Min Squat Thrusts

1 Min Russian Twists

 … Read More

W.O.D. 6/18/13

OH Squat 5×5

AMRAP in 12:

5 Tire flips

12 OTL Swings

200 M sprint… Read More

W.O.D. 6/17/13

HSPU 5×1

5 Rounds

1 min Plank hold

10 Push-ups

10 Pull-ups (Ring rows)… Read More

Hang Power Cleans
3.3.3.1.1

21.18.15.12.9.6.3
SDLHP & Push Press
30 seconds Plank btwn Rounds… Read More

The “Seven”

7 Handstand Push Ups
7 Thrusters
7 K to E
7 Deadlift
7 Burpees
7 Swings
7 Pull Ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on … Read More

Strict Press
3.3.3.1.1

15 min. AMRAP
10 Swings R
10 Suicide Plank R
10 Swings L
10 Suicide Plank L
50 Jump Rope… Read More

Front Squat
3.3.3.1.1

1 round = 5 Zurcher Squats & 5 Box Jumps

3rds & 40 Butterfly Ab Mat
3rds & 30 Butterfly Ab Mat
3rds & 20 Butterfly Ab Mat
3rds & 10 Butterfly Ab Mat… Read More

Hang Power Clean
3.3.3.3.3

‘Fran’
21.15.9
Thrusters & Pull Ups… Read More

Strict Press
3.3.3.3.3

7rft
7 Push Press
7 Burpee Box Jumps
7 KB Deadlifts
30 Russian Twists… Read More