For your consideration….
30 Muscle-ups for time. Watch Pat Sherwood methodically attack this wod. wmv/mov First off, today is a main site rest day and for those of you who have followed
Get a grip.
Weighted pull-ups 1-1-1-1-1-1-1 Post loads and body weight to comments. Laurie Galassi 77lbs at 127lbs BW, Josh Everett 154lbs at 185lb Grip strength is super valuable for what we
Get Smart.
“Rankel” Complete as many rounds as possible in 20 minutes of: 225 pound deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 metes Kristan Clever 7
The Cleanse
8-7-6-5-4-3-2-1 reps of: Hang squat clean (155/105) 30 double unders after each set Post time to comments. Thomas in the hang position, C-Rose holding the rack as you would
Think about it.
“Goat Day” Today’s post is coming a little early as YOU are going to do most of the programming today. The idea is to pick one to three “goats”,
Party Time!!!!
“Nutts” 10 Handstand push ups 250 pound deadlift, 15 reps 25 Box jumps, 30 inch box 50 pull ups 100 Wall ball shots, 20 pound ball, 10′ 200 double unders
Feels like the first time….
For time: 10 Thrusters (135/95) 50 Double unders 8 Thrusters 40 Double unders 6 Thrusters 30 Double unders 4 Thrusters 20 Double unders 2 Thrusters 10 Double unders Post time
Get some.
“Whitten” Five rounds for time: 22 Kettlebell swings, 2 pood 22 Box jumps, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball Austin Malleolo
Deja Vu? Sort of.
For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50
Shaken not stirred.
“50 and Fabulous” Perform 50 reps of the following, one time through: Box jump overs – 20″ box Row – calories Push ups Toes to bar Broad jump – 6
