Posted by admin on November 24, 2013 • No comments
Happy Birthday Lance G. and Neal F.!
A. OTM for 5:00
3 Power Snatch @ 80%
2 Power Snatch @ 85%
1 Power Snatch @ 90%
B. Ring Rows 5x Max Rep
-Goal is body horizontal to the ground with full range of motion (scale accordingly)
C. 500m row TT
-Compare to 9/3/13
Posted by admin on July 11, 2011 • 10 Comments
A. 3 sets of max reps supine ring rows
B. 1 minute on 1 minute off for 10:00, KB swings: Heavy, Russian
C. 10-10-10 Glute Ham Raises
*Post reps and loads to comments
Read: How to recover from a Paleo fall-out
James during the Dirty Thirty!
Posted by admin on March 25, 2011 • No comments
Happy Saturday Friends! Team WOD @ 9am sharp!
In teams of 4:
As many reps as possible KB Swings
As many reps as possible Flutter Kicks
As many reps as possible Squats
As many reps as possible Ring Rows
*While 2 teammates run the 400m, the other 2 are doing the movement. Only one partner can be working at a time.
Wait for it...