Friday, August 22, 2014

intense

140822:

Twofer!!!

“Frantasy”
21-15-9
Thrusters
Pull Ups
NOTE: Choose a weight and a pull-up mod that will allow you to finish in 4 minutes or less.

-then-

“Roadrunner”
Teams of 2
AMRAP 20:
15 Wall Ball (20#/14#)
15 Box Jumps (24″/20″)
15 Calorie Row

NOTE: One person completes a full round then switch

Wednesday, August 20, 2014

Thanks Ruben for hosting a great pool party!

Thanks Ruben for hosting a great pool party!

140820:

Strict Press
5,5,5,5,5
3,3,3
1,1

-then-

Ca$hout
3 rounds of:
Max Reps Strict Press (95#/65#)
160m Sled Pull (heavy)

NOTE: Rest 3 mins between rounds

Tuesday, August 19, 2014

Gonna miss you Coach Zack

Gonna miss you Coach Zack

140819:

“Rocky and Bullwinkle”
Teams of 2:
50 Front Squats (135#/95#)
75 Box Jumps (24″/20″)
100 Pull-ups
75 Box Jumps (24″/20″)
50 Front Squats (135#/95#)
NOTE: *10 Clean and Jerks after each movement

-then-

3 sets:
20 weighted sit-ups (pike w/weight behind head)
1 min hollow body hold


630 Skills: Deadlift & Sumo Deadlift

Legacy WOD

View Legacy WOD