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Tag: knees to elbows


Week 4 Day 1, 10-15-12

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15th October

warm up: stretch and pray!

Skill: set up your lane and test your weights

“Filthy Fifty”

50 Box Jumps (24/20)

50 Jumping Pull-ups (beast mode = kipping)

50 Ketlebell Swings (16kg/12kg)

(beast mode =  24/16kg)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (45/35) (beast mode = 95lbs/65lbs)

50 sit-ups

50 Wallball (20/14)

50 Burpees

50 Double Unders



Juan More Minute 2-1

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14th May

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4/19/2012

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19th April

5min AMRAP 10 pull ups, 5 HSPU. Rest 3 minutes. 5min AMRAP 10 K2E 5 ring dips


3/15/2012

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15th March

3 RFT of:

15 KB Snatch @ 20/12kg
20 x K2E



Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips