cross151

12/10/2013

12.11.13 WOD

Wednesday Dec 11 SWOD Turkish Getup Skill work …then… KB clean skill work WOD In any order -Complete 3000 total pounds Ground to overhead (for example […]
12/09/2013

12.10.13 WOD

Tuesday Dec 10 SWOD Back Squat 1×3 50% 1×3 75% 1×2 95% 1×5 75% 1×5 50% WOD 10 x 250m Row sprints Rest double time the […]
12/08/2013

12.9.13 WOD

Monday Dec 9 SWOD Snatch 5×2 @90-95% Then EMOM 5 2 Snatch balance (AHAP) WOD Chipper 50 KBS (53/35) 1 mile Run or Row* (*depending on […]
12/05/2013

12.6.13 WOD

Friday Dec 6 SWOD Animal Farm -100 ft bear crawl -100 ft crab walk -100 ft Handstand walk (3×30 s wall holds) WOD “McGhee” AMRAP 30 […]