May 22, 2014

Catch the video. That's one persuasive 3 year old who really really wants his cupcakes! After this WOD, you will probably sympathize.

 

Skill:

 

10 min atlas stone

 

Core work:

 

3 rounds not for time

 

10 toes to bar

10 hollow rocks

 

WOD: Partner Linda 

 

10-9-8-7-6-5-4-3-2-1

 

1.5...

May 13, 2014

Strength:

 

Clean:

 

If you know your one rep max for Cleans, do clean @ 75 percent x 1 x 3. If you don't know your 1 rep max clean, find it.

 

Clean pull @ 90 percent of clean x 3 x 3.

 

Clean deadlift @ 100 percent of clean x 3 x 3.

 

Back Squat:

 

If you know your 1 rep ma...

March 21, 2014

The games continue with a chipper!

 

Complete as many rounds and repetitions as possible in 14 minutes of:

 

60-calorie row

50 toes-to-bars

40 wall-ball shots (20 lb/14 lb) to 10-foot target for men, 9-foot target for women

30 cleans, 135 lb men/115 lb women

20 muscle-ups

 

MAST...

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