9

#PubRun3

WOD 10/1/12 EMOM for 5 minutes: 2 Hang Squat Cleans @ 70% -then-   Establish a 1RM Back Squat.   Cash Out: Max Double Unders in 2 minutes immediately followed by a 400m run. Score is [...]

9

Good Bite

WOD 9/25/12 Rope Climb Skill Work 10-15 minutes – Practice getting a good “bite” on the rope with your feet and supporting yourself with your legs. Reach up to with your arms [...]

5

Jump Jump

 WOD 9/21/12 2,2,2,1,1 Back Squats @ 90-95% – rest 2 minutes.   -then-   Every 90 seconds for 15 minutes (10 total rounds): 21 Double-Unders 7 Pullups 3 Ground to Overhead   Notes: [...]

Run Faster

WOD 9/20/12 Heavy snatch practice. Try to get in at least 5 heavy reps (85-95% of your 1RM). If you feel good try and set a new max!   “Nancy” 5 Rounds: 400m Run 15 Overhead [...]

page 1 of 3