May 2012

20  min  AMRAP 15  x  BS                95/65* 15  x  kb swings (r)  heavy     *Clean bar from... Read More

Skill  –  M4D: C&J WOD  –  Four rounds for time: 10  x  t2b 10  x  renegade rows      9/11/12/16 kg 10  x  bb sq... Read More

Three rounds for time: 10  x  hpc             85% of 1rm 10  x  ring rows 10  x  burpees

Helen – three rounds for time: 400m run 21  x  kb swings 12  x  pull ups

Skill  –  10min DL  –  3  x  3   x  3  75%  +  bj WOD  –  Three rounds for time: 5    x  pull ups 10... Read More

For time: 20 reps each exercise: kb halo pass / half moon pass squats  –  blob/sb/kb                  heavy... Read More

10min to find M4D: OHS from rack 10 min  AMRAP – 10  x  bj 8    x  push up 6    x  hollow tucks

Four rounds for time: 10  x  sdhp      95/65 10  x  ps 200m run 10  x  pp 10  x  roll outs

Skill  –  BS 85%     3 x 3 + 3 x 3 bj WOD –  For time: 1 mile run  –  use watches 20... Read More

Skill –  10 min: Find 1rm ground to OH WOD – 15min AMRAP 5    x  Pull ups 10  x  wall sit ups 20  x... Read More