Workout of the Day

Hands up

30-20-10 reps
Overhead Lunges (45/25#)
Push Press (95/65 or 60%)
C2B Pullups

This one has your arms overhead from start to finish. Be efficient. Lock your arms out on the lunges. Drive through your hips on the push press. Kip like hell on the pullups. Save your shoulders. If you’re inefficient, this wod will be more slow and painful than it needs to be.

Brad is focussed.

Brad is focussed.

Thrusters

Today is a strength day. Use it to concentrate on your form and technique. If you have extra time, do some mobility. Or practice a skill. Just give your cardio a break.

Thrusters
2-2-2-2-2-2-2-2-2-2

Ariane, one of our recent Prep Course grads

Ariane, one of our recent Prep Course grads

Lung Burner

For time:
1000m Row
800m Run

Compare to April 29/11

Want to row better? Watch the video.

 

Main Site Monday

“Nate”

AMRAP in 20 min of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings

Compare to Nov.25/11

Jeff and Mario playing on the rings

Jeff and Mario playing on the rings

Sunday WOD

10-9-8-7-6-5-4-3-2-1 reps

Box Jumps
Wall Balls

Compare to April 12/11

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