5 Sets
————-
12 Thrusters 95/65
45s Row for meters
r/r – 4 min
* Record time and meters rowed for each interval
——————–
Old School BOLT….oh how we have changed!
filed under: WOD
Archive for September, 2011
10 x 100m Sprint
r/r – 1 min
+
L-sit/L-hang – Accumulate 3 minutes
tags: Speed Training
A. SLO+Hang Power Snatch x(2+1)x5
+
AMRAP in 9 minutes of
3 Squat Snatch
6 HSPU
9 CTB Pull Ups
For those of you haven’t yet seen it, here is our new promo video. Much thanks to Chris D for the awesome-ness
Blessings, love, and recovery to all!!! xoxox robs
15 min to build up to a heavy Squat Clean
+
50 TGU slow and steady
+
5 min Row/AirDyne for calories
filed under: WOD
50 HSPU (5 min cutoff)
300 Double Unders (5 min cutoff)
800m Run
Hey everyone…Matt is looking into online trackers so that we can track our WOD times, etc. online. So, lets get in the habit of posting our times, etc. here, so we will “hit the ground running” when the online tracker is in place. I have found the hardest part of a gym implementing a tracker is getting everyone in the habit of remembering to post their scores.
10/30s: 95#/1:01/143M ; 95#/1:00/148M ; 105#/1:05/149M ;
15/45s: 115#/2:02/187 ; 115#/2:58/181M
The tracker will make much more sense than this scribble, but hopefully you get it.
Come on, join me in making this a habit and look forward to the online tracker when Matt can get it up and running!
Sounds good David! Wow I’m so not awake in this pic, but its awesome!