WoD for February 7th, 2013 Group: 3 in 3 Push-ups Air Squats Flutter Kicks WoD: 20’ AMRAP of “Cindy” 5 Pull-ups a) Lt Blue or…
Group: 3 in 3 Squats Jumping Jacks Light KBS WoD: 13’ AMRAP 40 DUs a) 120 Singles b)
Group: Burgener Warm-up WoD: 6 3-Minute Rounds 1st min: 3 C&J 135/95 a) 115/80 b) 95/65 2nd min: 6 HSPU’s a) 4 Wall Walks or…
Group: Zombies Butt Kickers Flamingos 25 Sit-ups (untimed) Strength: Row 250m for Time Review Proper GHD Use WoD: For Time: 500m Row 20 GHD 500m…
Group: 3 in 3 Squats Static Handstands Sit-ups Review ROM on all movements WoD: “THE BROOMSTICK MILE” As a team of two, the bar can’t…
Group: Burgener Power Clean Strength: 15 ‘ to find 5RM Thruster Technique: Dumbell Power Cleans WoD: 14’ AMRAP 10 Dual Hanging Dumbbell/KB Cleans (AHAP) (25+…
Group: 3 in 3 Push-ups DUs Bicycles Strength: 15’ to find 2RM Bench Press WoD: 7’ AMRAP In teams of 2, one does the work…
Group: 3 in 3 Push-ups Jumping Jacks Russian Twists Strength: Bar Hang for time WoD: 21 – 18 – 15 – 12 – 9 –…
Group: 3 in 3 In Place Lunges Zombies Flutter Kicks Technique: POSE Running – the Basics WoD: 4 RFT 400m Run 5 KB Snatch (1.0…
Group: 3 in 3 Crab Walk Bear Crawl Air Squats Strength: 15′ to find 2RM Front Squats WoD: For time 1 Rope Climb, then 3…