Posts

WOD 7/22/11

Nancy= 5RFT of: 400M Run/15 OHS (95/65) 400M Farmers Walk (90/70) 3 Rounds of: 1 min Max Effort Ring Rows

WOD 4/26/11

Warm Up- Coaches Choice 5 min K.B. Snatch-WindMill Practice 5 min K.B. Snatch-WindMill (5 Burpee Penalty every time K.B. touches the ground) 2 RFT of: 400M K.B. Farmers Walk/50 K.B. Swings 10 minutes of: Monkey Bars/Low Hurdles Penalty Bu…

LOE 7/2/10

LOE 7/2/10 Warm UP- Dynamic and Static Flexibility Rope 3 minutes 5 each X 3 rounds for 20 meters K.B. Waiters Walk- (M;16kg/F;8kg) 30 WallBall- (M;20lbs/F;12lbs) Bar Farmers Walk - (M;75lbs/F;45lbs each bar) Rope 3 minutes 30 seconds…