8.16.12 WOD
WOD 200m Run Then 3 Rounds of 10 Push-ups (Hand-Release) 10 Sit-ups 10 Pistols (5 each side) 400m Run Then 3 Rounds of 10 Push-ups (Hand-Release) 10 Sit-ups 10 Pistols (5 each side) 200m Run
WOD 200m Run Then 3 Rounds of 10 Push-ups (Hand-Release) 10 Sit-ups 10 Pistols (5 each side) 400m Run Then 3 Rounds of 10 Push-ups (Hand-Release) 10 Sit-ups 10 Pistols (5 each side) 200m Run
Skills: Medicine Ball Cleans WOD: 3 rounds for time of: 15 Med Ball Cleans 40ft Walking Lunges 15 Burpees 40ft Walking Lunges Post time to comments
Open floor: Work on the skills that require the most attention for YOU, or just hit that workout you missed last week. This class will be dedicated to practice a skill/movement we use in our daily workouts that is currently the weakest link. For example, you may want to spend this time to do some extra…
Skill: OverHead Squats 3-3-3-3-3 21-15-9 reps of: Overhead Squats 135 lbs Pull-ups
“The Dirty 30” For Time: 30 Box jumps 24″/20″ 30 Jumping Pull-Ups 30 Kettlebell swings 1 pood 30 Walking Lunges 30 Knees to Elbows 30 Push Presses 45 pounds 30 Back Extensions 30 Wall ball Shots 20/14, 10′ 30 Burpees 30 Double Unders Post Time and Rx to comments.
Begin with: Practice HSPU Practice Rope Climbs Then For Time; 2k Row Brooklyn Nets Forward Kris Humphries stop by the box yesterday for a photo shoot with Men’s Health magazine and NBAtv.
Skill: Power cleans Then, “Annie” 50-40-30-20 and 10 rep rounds of: for time; Double-unders, Sit-ups Post time to comments
Thruster 3-3-3-3-3 Then: Three rounds for time: Run 400 meters, Rest 2 minutes.
WOD: Burgener Warm Up Snatch Practice Finishing with… 3 rounds for time of: 15 Box Jumps 15 Toes to bar Post time to comments