1/30/16

Warm-up Group warm-up Before the WOD Week 3 of 12 20 minutes of QUALITY turkish get-ups   Regular WOD   Step 1) Get a few buddies Step 2) Waterfall through the following WOD For time a) 60 calorie row b) 50 toes-to-bar c) 40 wall-balls d) 30 power cleans (135#/95#) e) 20 ring muscle-ups How…

1/23/16

Warm-up

Group warm-up

Before the WOD

Week 2 of 12

20 minutes of QUALITY turkish get-ups

How this WOD works

Buddy #1 will take movement “A.” Buddy #2 takes movement “B.” Buddy #1 takes movement “C.” Switch and repeat.

11/20/15

Warm-up

7 minutes (steady)
5 pull-ups
10 goodmornings (45#/35#)
10 push-ups

Heavy Lift

Week 5 of 6

1 heavy set of 5 of deadlifts

 

Regular WOD

18 minute AMRAP
a) 5 ring muscle-ups*
b) 10 handstand push-ups
c) 20 goblet squats (70#/50#)
d) 40 double-unders

*5 c2b or 10 pull-ups to modify