by rmartinez | Nov 20, 2014 | WOD Archive
500 meter row then 3 rounds of: 10 push press (65/95) 15 box jumps (20/24) 20 goblet squats (16/24) then 500 meter row Warm up: 500 meter row 3×30 pullovers Old stretch: Wod specific warm up: 3 x 3 of: Press and push press (light to workout weight) 5 box jumps 5 goblet squats (light to workout weight) Times: Kevin 15:38 (95/24) Andy 16:24 (65/16) Des 14:52 (65/16) Christy 15:33 (55/8) Jessy 16:28 (55/8) Lindsay 16:08 (60/16) Hope 15:30 (65/16) Angela 16:55 (45/8) Bull 15:21 (95/20) McC 14:06 (85/20) Stacey 16:44 (65/16) Shannon 21:06 (65/12) Juarez 15:36 (95/24) Jeannette 17:40 (35/8) Kristen 16:26 (45/8) Han 16:26 (45/16) Hunter 15:36 (95/24) Guru 16:46 (mod) Chris 13:31 (95/24) Carlos 16:30 (95/20) CQ 16:16 (65/16) Roberto 10:32 (mod)...
by rmartinez | Nov 19, 2014 | WOD Archive
For time: 10 over head squats (65/95) 15 burpees over the bar 20 ball slams (20/30) 25 situps 30 double unders /90 singles 25 situps 20 ball slams 15 burpees over the bar 10 over head squats (65/95) Warm up: 50 double unders/150 singles 15 v -ups Old stretch 10 pvc pass throughs 10 pvc ohs 10 pvc sud press Wod specific warm up: 3×5 over head squat (light to workout weigh) 3×5 ball slam Times: Karen 13:06 (35) Des 9:02 (65) Sean 8:37 (mod) JMac 16:56 (65) Jessy 11:27 (15) Hope 10:14 (50) Lindsay 8:58 (35) Chris 9:06 (95) Juarez 9:07 (55) Anthony 7:00 (95) Keila 10:34 (45) Brett 6:47 (95) Jimmy 10:38 (95) Stacey 10:56 (55) Hunter 9:04 (95) Han 10:57 (35) Abby 10:03 (65) Shaira 9:24 (65) Intro: Fran 11:24 Luciano 11:56...
by rmartinez | Nov 19, 2014 | WOD Archive
30-20-10 of: Toes to bar Kettlebell Snatches (16/24) Wall Balls (14/20) Warm up: 750 meter row 4×20 wall ball Old Stretch Kb skill 3×5 wall ball (light to workout weight) Times: Alese 16:02 (mod) JMac 18:54 (12/12) Hope 10:29 (8/12) Becky 10:08 (16/14) Yess 13:30 (12/12) Angela 11:04 (mos) Elisa 13:25 (8/10) Guru 9:25 (mod) Juarez 15:42 (20/20) Bull 15:12 (20/20) Shannon 13:01 (8/8) Kristen 8:49 (mod) Maus 13:25 (12/14) Shaira ? Carlos 13:04 (12/14) Max 20:52 (20/20) D 18:20 (12/10) Roberto 12:59 (24/20) Prep: Anthony Brett Bo...
by rmartinez | Nov 17, 2014 | WOD Archive
EMOM for 20 minutes of: Even minutes 3 front squats @ 75% of your max Odd minutes 10 ring pushups Warm up: 500 meter row 40 walking lunges (total) Old stretch Tissue prep of lower leg Ankle mobility (20 reps each leg) Wod specific warm up: Kettlebell squat (hold for one minute) 5×3 front squat (light to workout weight Jess (55/back squats) Karen (75) JMac (95) Roberto (135) Sean (155) Angela (45) Jessy (75) Hope (100) Andy (95) Chelce (65) Juarez (145) Dannelle (65) Bull (155) Carlos (155) Jimmy (225) Han (75) Keila (75) Shannon (85) Bo (105) Phil (135) Hunter (135) Ruth (85) Shaira (95) Stacey (115) Abby (95) Chris (140) Gordon (140) Des (100) D (75) Yess (80) Ricky (135)...
by rmartinez | Nov 16, 2014 | WOD Archive
4 rounds for time of: 100 running in place single unders 10 power snatches (65/95) 100 running in place single unders 10 pullups (c2b, if you can) Warm Up: 50 running in place single unders 4×20 pullovers Old stretch 10 primal hanging pull throughs 10 pvc pass throughs 3×5 power snatch (light to workout weight) Times: Jess 19:45 (55/row/bands) JMac 32:47 (55) Roberto 18:53 (mod) Elisa 17:30 (45/b) Dani nft Guru (mod) Juarez 18:30 (75) Lindsay 18:46 (45) McC 16:25 (75) Chris 17:37 (95/c2b) Stacey 20:48 (65) Des 16:05 (65) Bo 14:00 (65) Anthony 13:36 (95/c2b) Hunter 16:07 (95) Han 19:34 (40/b) Ricky 18:46 (95/c2b) CQ 19:12 (65) Intro: Kristen 13:22 Jeannette 14:30 Bar-El 16:56 Jackie...
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