Saturday, October 5, 2013


   Empty Gym Means Everybody Is Runnin... Yep!


Level 2 

Strength: 5 Sets Overhead Squat 5 Reps

WOD: Sprint Chipper
400m Run
35 Hand Release Push Ups
30 Box Jumps
25 V-Ups
20 DB or KB Push Press
15 Burpees

Level 1

Pre-Skill: Hollow Rock Instruction

Skill Builder: Overhead Squat 8 Reps

WOD: Chipper
400m Run
30 Hand Release Push Ups
25 Box Jump + Step Down (or step up + Step down)
20 Sit Ups
15 DB Push Press
10 Burpees


Team WOD: "The World's Best Team WOD"
With the same partner at each station, continue to add up weight + reps for one big score at the end

A. In 10 min.
Build To A 1RM Strict Press

B. In 5 min.
Perform Max Reps Sit Ups (alternate as needed, but only 1 person works at a time)

C. In 3 min.
Perform Max Reps Wall Ball Per Group (1 ball per group) alternate as needed

D. 1 min. Per Partner
Max Cal Row (one person does the entire first minute, then second person does the second minute)

Things do not happen. Things are made to happen. - John F. Kennedy

Post time, load, or total reps completed to comments.

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