Wednesday, April 23, 2014

Thursday, April 24, 2014



10, 9, 8, 7, 6, 5, 4, 3, 2, 1


Thrusters 95/65
GHD Back Extensions
Wall Ball Sit-ups 20/14



1 Rope Climb at the end of each set 15'/12'

Tuesday, April 22, 2014

Monday, April 21, 2014

Tuesday, April 22, 2014

Strength: Back Squat
15 minutes to establish 1 rep max

5-5-3-3-1-1-1...

Then WOD:

Bring Sally Up Paused Squat Challenge (50% of 1 rep max)





https://www.youtube.com/watch?v=fc2mZkyb2so

Sunday, April 20, 2014

Thursday, April 17, 2014

Friday, April 18, 2014


 Tamra's Filthy...Fifty Birthday WOD!

For time:

50 Box Jumps 24"
50 Jumping Pull-ups
50 KB Swings 1 pood
50 Step Walking Lunges

50 Knees to Elbow
50 Push Presses 45
50 Back Extensions
50 Wall Ball 20# to 10'
50 Burpees
50 DU

Wednesday, April 16, 2014

Thursday, April 17, 2014

"Diane's Little Sisters" (Omar is friends with them...)


For time:
400 m run/500 m row
12 DL 255/155
12 HSPU
400 m run/500 m row
9 DL
9 HSPU
400 m run/500 m row
5 DL
5 HSPU
400 m run/500 m row