Upper Body AMRAP

May 2, 2010 By

AMRAP 12 Minutes: 3 Ring Dips 6 Shoulder Press 95/65 (No Leg Movement) 9 Pull Ups

Filed Under: W.O.D's Tagged With: , , ,

5 Round Sandwich

March 29, 2010 By

1 Round for Time: 500 m Row 5 Rounds of: 15 SDHP  75/55 10 Clean 75/55 5 Shoulder Press 75/55 800 m Run

Filed Under: W.O.D's Tagged With: , , , ,

Warm – Up 2/8 – 2/14

February 7, 2010 By

400 m Run or 40 Double Unders 25 Jump Squats 15 KB or DB Suitcase Deadlifts 72-100 / 44 – 72                (holding only one KB or DB 15 Reps Each Side) 10 Burpees 10 Bottoms Ups KB Shoulder Press (Holding KB Upside down) 30 Sit Ups

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Row Fast, Press Hard

February 2, 2010 By

AMRAP (As Many Rounds As Possible) in 10 Minutes: 250 m Row 7 Shoulder Press 95m/65w (Very Strict Form…No Leg Movement During the Press) Challenge Work: 2 x 25 Sit Up Stand Up

Filed Under: W.O.D's Tagged With: , ,