WOD: Mon 08.01.2016 “Bird Set Free”
"Bird Set Free"
3 Rounds:
21 Pull Ups
15 Handstand Push Ups
9 Front Squats (185/135)
WOD: Fri 07.08.2016 “Regional 2014 Event 4”
Regional 2014 Event 4
21-15-9-6-3
Strict Handstand Push Ups
Front Squats (195/125)
Burpees
WOD: Wed 05.25.2016 “Capsize”
Memorial Day Schedule...
"Capsize"
21-15-9 Front Squats (135/95)
9-7-5 Bar Muscle Ups
Then
5 Minutes to Establish a 5 Rep Heavy Front Squat
WOD: Sat 05.14.2016 “Pop Style”
"Pop Style"
400 Meter Run
20 Back Squats (95/65)
400 Meter Run
20 Front Squats (95/65)
400 Meter Run
20 Overhead Squats (95/65)
400 Meter Run
WOD: Sat 04.23.2016 “Moonshine”
NO YOGA TODAY!
"Moonshine"
AMRAP 20:
Row For Calories (20/15)
10 Burpees Over the Bar
5 Front Squats (185/135)
WOD: Wed 04.06.2016 Front Squat
Front Squat
7 x 1
WOD: Tue 03.01.2016 “Cake By The Ocean”
NEWS...
Front Squat
5x5 at 75% of 1 Rep Max
"Cake By The Ocean"
21-15-9
Dumbbell Thruster (35/25)
Plate Push (down and back)