For time
1000 meter row
-then-
5 Rounds of
15 wall ball
30 double unders


Category: Uncategorized

1st minute 1 strict hand stand pushups
2nd minute 1 strict pullup
3rd minute 2 strict handstand pushups
4th minute 2 strict pullups…
5th minute 3 strict handstand pushups
6th minute 3 strict pullups
7th minute 4 strict handstand pushups
8th minute 4 strict pullups
9th minute 5 strict handstand pushups
10th minute 5 strict pullups
-keep going as long as you can get all the reps strict in the minute.
- If one dies out before the other start back at 1 on that exercise.
-If you don’t make it to at least 20 minutes keep starting back at 1 and working up for the 20 minutes.


Category: Uncategorized

AMRAP 21
10 Step ups Per Leg
25 Situps…
200M Run


Category: Uncategorized

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Powercleans
Burpees


Category: Uncategorized

Today we will be starting a squat and press specialization program I have developed based on what I feel we need to work on as a club. For the squats we will start out program with a manageable weight for 5 sets of 5 reps. For press each athlete will choose the press they want to specialize on based on their individual goals and start with a good solid 3 sets of 5.

Squats
5 sets of 5

Press
3 Sets of 5


Category: Uncategorized

For time
1,200 meter row
1 mile run
150 double unders


Category: Uncategorized

15 rounds of
10 kettle bell swings
10 V-ups


Category: Uncategorized

3 rounds for time:
30 Wallball
800M Run (or row)


Category: Uncategorized

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Strict Pullups
Burpees


Category: Uncategorized

Open WOD 14.1
AMRAP 10
30 double unders
15 snatches


Category: Uncategorized
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