Saturday Partner WOD Start with a 200 Meter partner carry Then: 4 Rounds 10 power cleans 95/65 each while Partner holds plank 10 Bar hopping burpees each while Partner holds squat 2 Sled/Weight Pushes each while Partner holds weight 45/25 overhead Then: Finish with 200 Meter Partner carry


Chipper WOD Start with 800 Meter Run Then chip away at the following: 100 Box Jumps 24/20 100 Wall balls 20/14 10 Weight/Sled Pushes 45/25 100 Ab Mat Situps 100 Pullups End with 800 Meter Run


Kettle Bell Wednesday… ooooops… I mean Tuesday;) RX 53/35 WOD: A,B,C…10 minute AMRAP per letter, 1 minute transitions. A- 10 KB rack squats (total) 1 Bear crawl tape line to tape line B- 10 KB push press (total) 10 burpees C- 10 KB clean/squat/press (total) 10 ab mat sit-ups


SWOD Push Jerk 5-5-3-3-3-1-1-1 Find one rep max WOD Complete 30 Push Jerks 135/95 (If you drop the bar from the rack position complete 10 Burpees before returning to the bar) Then Complete 30 Back Squats 155/105 (If you drop the bar from the back rack position complete 10 Wall Balls before returning to the Read more about 4.11.2013[…]