1/9/13 Wednesday
FitCamp 10 sets: Every 90 seconds complete as fast as possible: 7 Burpees 7 Push Ups 7 Ball Slams Rest Remainder of time: *Record fastest and slowest time Fitness A. Take 10-12 minutes to practice three gymnastics skills of your choice:…
1/8/13 Tuesday
Fitness A1. KBS; 20 reps; rest 45sec; A2. Pull-ups @ 2111; 6-8 x 4 sets; rest 45sec A3. Barbell Roll Outs; 8-10 ; rest 45sec + Three rounds for time of: 15 Pull-Ups 30 Double-Unders or 12″ Box Jump Overs…
1/2 Wednesday
Snatch grip deadlift x4/Power snatch x3/Hang power snatch x2; rest 2 min x6 + AMRAP Burpees to 6″ OH in 7 minutes *Sectional Wod from last year, Let’s see if you can beat…
10/27 Saturday
15min AMRAP: 15 KBS 32/24kg 15 Burpees Goal is 7+ rnds
10/24 Wednesday
10 rounds for time: 500m Row 15 Burpees