Month: October 2011

Love The Pain

 WOD 10/5/11 Four sets, not for time: 1 Power Clean + 1 Front Squat + 3 Push Press x3   Each set must be performed touch and go. You cannot pause on the ground.   As Fast As Possible: 50-30-10 Box Jump (24″/20″) Pushup Situps

Technologic

WOD 10/4/11 Weighted Pull-Ups 5-5-5-5-5 (kipping or dead hang)   Weighted Dips 5-5-5-5-5   Alternate back and forth, make each set more difficult   As Fast As Possible: 30-20-10 Wall Ball (20/14) Overhead Walking Lunge (45/33)