by Justin Brickman | Jul 3, 2009 | Uncategorized
Group WOD Warm Up- 5 TGUs R/L 4 rounds for time 400 Meter Run 15 Thrusters 45/30 15 Pull Ups Post time to comments:
by Justin Brickman | Jul 1, 2009 | Uncategorized
Group WOD “The Bear” 7 Sets of the sequence and cannot set the bar down during the round Power Clean Front Squat Push Press Back Squat Push Press 5 rounds for max weight on the 5th round: post weights to comments & Jen won the shirt of the...
by Justin Brickman | Jun 30, 2009 | Uncategorized
Warm-up – Pistol practice Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge...
by Justin Brickman | Jun 29, 2009 | Uncategorized
Group WOD Warm Up- Back Squats 5-5-5 Every Minute on the Minute 80 yard suicide run and 10 Kettlebell swings (53/35) Example- 3-2-1 go run 40 yards, turn around and run back 40 yards then 10 KB swings. If you are done in 40 seconds then you have a 20 second break...
by Justin Brickman | Jun 28, 2009 | Uncategorized
AMRAP in 20 minutes 115# Hang power clean, 15 reps 12 Ring dips 21 Situps
by Justin Brickman | Jun 26, 2009 | Uncategorized
‘Filthy Fifty’ For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Tough...
