2013 Games WOD 13.3 AMRAP in 12 minutes of: 150 Wall Balls 90 Double Unders 30 Muscle ups *We will be judging eachother. Those that can do Muscle ups find a partner that can do them as well. We have limited rings so if you feel rushed during your regular class time we will be […]
Posted by CFCody Category: Uncategorized WOD
13.3 is here! Everyone get ready for some WALL BALLS, DOUBLE UNDERS & MUSCLE UPS! If you missed the live announcement check it out Take a min to watch the Standards video. Like last week we will be doing this WOD during class on Friday, tomorrow. We only have 2 sets of rings so those […]
SWOD Shoulder Press 5 x 2 @ 85% WOD 15 min AMRAP 5 HSPU 10 KBS 70/ 55/35 Sprint to mailbox and back or 40 dbl unders Cool Down Roll
SWOD Back Squat 3 x 3 @ 75% *After the WOD WOD 1 min Max Effort: Right arm KB Snatch (35/55) -then (no rest)- 2 rounds of: 10 OHS @ 65/95 15 Pull ups 30 Double Unders -then (no rest)- 1 min ME: Toes to Bar – then (no Rest)- 2 Rounds of: 10 OHS […]
SWOD 15 min to establish a 1 RMax Deadlift *take no more than 15 min WOD 3 min AMRAP of: 3 KB thursters (25/35) -KB in each hand 10 Ring Dips 3 min REST 6 min AMRAP of: 14 unbroken Wall Balls (15/20) 7 Unbroken HR push ups *10 burpee penalty at end of WO […]
