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SATURDAY 03.31.2012

 

Pierce Florine showing how to perform a proper Tire Flip
WOD
 
"FROM HELL"
 
Run 1 mile
1 muscle up
3 deadlift 185/135
5 burpee box jump
7 wall balls
32 hand stand push ups
7 wall balls
5 burpee box jumps
3 deadlift 185/135
1 muscle up
Run 1 mile

 

FRIDAY 03.30.2012

WOD

As many rounds as possible in 3:00 of:

3 Power Cleans, 155/95 pounds
6 Burpees
9 Air Squats
Rest 1:00

Complete for a total of FIVE cycles.

THURSDAY 03.29.2012

 

WOD

"HELEN"

3 rounds:
400m run
21 swings 1.5p/1.0
12 pull-ups 

WEDNESDAY 03.28.2012

Congratulations to Paul for getting his first Kip Up tonight! (also getting their first kip-ups: Drew and "Less buff" Henry

WOD
AMRAP 15 minutes

5 hang squat clean 
7 plyo pushups 
9 Knees-to-elbow

TUESDAY 03.27.2012

Average Joe's Kip ups


SKILL:

Muscle Up Progression



WOD

10 Rounds

3 Muscle Ups


(scale the muscle ups with either jumping muscle ups or 2:1 hip to bar pull-ups)

Monday 03.26.2012

Todd & Maya getting their MWOD on

WOD
15-12-9

burpee-box jumps
Deadlifts 185/135#

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