Call us @ 623-738-7679!
We are located at: 16099 N 82nd St Ste B-12 Scottsdale, AZ 85260-1826

week 2 day 5, 10-05-12


Posted on October 5th, by VincentO in WOD.

Warm Up

21-15 -9

95# / 65# split jerk (alternate legs)

burpees

 

 

Skill

1,2,3…10,9,8…-3,2,1 ladder, teams of two, bar may not be set down until all reps completed

Dead lift (135#/95#)

 

WOD

2 person Team RUN!

Sprint 50m / switch

Sprint 100m / switch

Sprint 200m / switch

Sprint 100m / switch

Sprint 50m / switch

Rest 2 minutes

Run 500m

While partner rows for calories / switch

Comments

Powered by Facebook Comments





Comments are closed.



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