cross151

Wednesday, August 21st 

SWOD
4 Sets
Back Squat x 5 reps
Rest 20 seconds
Pull-Ups x Max Reps
Rest 3 minutes

WOD
2 Rds for Time
Row 500 Meters
30 Wall Ball Shots
15 Toes to Bar
Rest 2 minutes


08/21/2013

8.21.13 WOD

Wednesday, August 21st  SWOD 4 Sets Back Squat x 5 reps Rest 20 seconds Pull-Ups x Max Reps Rest 3 minutes WOD 2 Rds for Time […]
08/19/2013

8-20-13 WOD

August 20th, Tuesday SWOD 1 mile run for time WOD Against a 3 min running clock 20 pull-ups 30 Push-ups 40 Ab Mats 50 Air Squats […]
08/18/2013

8-19-13 WOD

August 19th, Monday SWOD 3 sets 10x Chest 2 Bar (work on kip and smooth motion) 60 sec Nose 2 Wall Handstand holds Push Jerk 8 […]
08/14/2013

8-15-13 WOD

August 15th, Thursday SWOD 15 min to build 1RM Deadlift WOD Tabata 40/20 Row Double Unders HRPU