Friday, August 23, 2013


Welcome to the Herd James!

Friday (Cap)

All Levels

Strength: Bench Press 5 x 3

WOD: "Nancy"
400m Run
15 Overhead Squats (95#/65#)

Saturday (Cap)

All Levels

Skill Builder: Row 500m - Rest 90sec - Row 500m Rest
*5-10 min with mobility

50 Dbl Unders
10 Burpees
40 Dbl Unders
10 Burpees
30 Dbl Unders
10 Burpees
20 Dbl Unders
10 Burpees
10 Dbl Unders
10 Burpees


Level 1

Skill Builder: Dbl Under Practice

100 Jump Rope Passes
10 Burpees
80 Jump Rope Passes
10 Burpees
60 Jump Rope Passes
10 Burpees
40 Jump Rope Passes
10 Burpees
20 Jump Rope Passes
10 Burpees

Sunday (No Cap)

Team WOD:

AMRAP 25: Teams Of 2

AMRAP Single Arm Russian KB Swing - (score is total combine swings)

Every time the KB stops swinging, the team performs (split reps as needed)
15 x Pull Ups
30 x Push Ups
45 x Squats

Stand up to your obstacles and do something about them. You will find that they haven't half the strength you think they have. - Norman Vincent Peale

Post load, time, or number of reps completed to comments.

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