9-17-2016

Level I & Level II “Team WOD Saturday” Burpee 100 reps DB Ground-2-Overhead (50 / 30) 100 reps Box Over (24 / 20 in.) 100 reps In teams of TWO For time* *NOTE: One partner works at a time other partner “rests” in designated resting position – Burpees – DB (50 / 30) extended overhead DB G2O – Hanging on pull up bar Box Over – Plank from...
9-6-2016

9-6-2016

Level I & Level II Station 1 – KB Swing (24 / 16) 20 reps Station 2 – Plank (BW) 60 seconds Station 3 – DB Row 8 reps ea. Every 90 seconds 3 rounds at EACH station — Handstand Push Up 10 reps Pull Up 15 reps Run 400m 3 rounds for...
12-18-2015

12-18-2015

Level I Front Squat (75%) 4 x 5 — EMOTM for 20 min: Odds – Sit Up max reps 20 sec Evens – Plank 20 sec Level II Back Squat 5 5 5+ (70% – 75% – 80% 1RM) — EMOTM for 20 min: Odds – Toes-2-Bar max reps 20 sec Evens – Plank 20...

4-24-2014

Level I Run 800m Plank 30 sec Rest 60 sec 4 rounds for time Level II Weighted Plank 20 sec EMOTM for 30 min...

2-25-2014

Level I Strict Press (70%) 7 7 7 — Row 20 sec (Odds) Plank 20 sec (Evens) EMOTM for 25 min Score = Total meters rowed Level II HSPU 9 reps Skin-the-Cat 4 reps Row 200m AMRAP in 18 min...