Friday, January 27, 2012


Kristin B looking great!

Today feels like a fast jumpy metcon. 

AMR(eps)AP in 8 minutes
30 Double unders -sub is 90 singles, but the idea is to DU
15 Power Snatch (75/55)

Yes this is the World Wide WOD #1, and if you would like we can video it for the comp.

Thursday, January 26, 2012

Double Decker



Add to warm-up 20 Reverse Hypers.

WOD: Double Decker
Run 400 m
25 OHS
25 SDLHP
25 Push Press
Run 400 m
25 OHS
25 SDLHP
25 Push Press
Run 400m

Rx weight is 115/75. Each time you drop the bar (OHS or PP) or take your hands off of it (SDLHP) stop and do 3 Burpees.
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Wednesday, January 25, 2012

Can we get a little sprint action?


Why of course we can.

PreMOD:
1 minute jump rope
Dynamic warm-up movements (high knees, but kicks, carioca, inch worms)

MOD:
100m sprints (rest as needed)
2 x 50% max speed
3 x 75%
3 x 100%

WOD:
Alternating Tabata
Games push-ups
Sit-ups
Squat jumps (bb on your back if you wish to scale up)

SO, 20 seconds of push-ups, 10 seconds of rest, 20 seconds of sit-ups, 10 seconds rest, 20 seconds of squat jumps, 10 seconds rest... repeat 7 more times.