WOD 4.18.14


Blowing minds.  Feet together, jumping in one location, eyes up, heels kiss the floor every rep.  All things to emulate.

A. H2T

B. SKILL
armstand
Tabata: wall walk
-1 rep per work interval – walk up, hold, and walk down, ideally taking the entire 20 seconds due to the hold at inversion.

C. CONDITIONING
100 double under
then…
10,9,8…3,2,1
C2B pull-up
ball slam 30/20
then…
100 double under
-15 min time cap

D. WARMDOWN
rollout: calves and achilles

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WOD 4.14.14


It all starts here

A. H2T

B. SKILL
posture and position
4x
50 sec see-saw
10 sec rest
50 sec squat hold
10 sec rest
50 sec plank
10 sec rest

C. CONDITIONING
4x
50 sec power snatch 75/55
10 sec rest
50 sec pull-up
10 sec rest
50 sec burpee
10 sec rest
-score is total reps

D. WARMDOWN
banded shoulders

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WOD 4.12.14


Notice his feet literally stay on railroad tracks.  See you in the gym

A. H2T

B. SKILL
split jerk

C. CONDITIONING
AMRAP 7
split jerk 155/105 (alt sides)
then…
AMRAP 7
hang squat clean 155/105
then…
AMRAP 7
row (meters)
-partner workout, alternate every 4 reps on the split jerk, every 3 reps on the hang squat clean, and every 200m on the row. there is no rest period between amraps
-score will be 3 parts, a total of reps for each individual amrap

D. WARMDOWN
rollout: quads

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