Tags » Ascends

021314 THURS

2/13 THURS Teams of 4 complete 4 rounds “relay style”

1 15ft rope climb
10 Shoulder to Overhead 75/115#
20 Box Jumps 20/24″
30 Ab Mat Sit-ups… 65 more words

WOD

1210713 SAT

12/7 SAT Main site #130430 FT of:

100 ft Walking lunge
50 Push-ups
50 DU’s
25 K2E
5 Rope climb
50 Box jumps 20/24′
25 Overhead squats 45/65#
25 L-pull-ups
50 Sit-ups

WOD Demo

WOD

112013 WED

11/20 WED WOD 5 RFT of:

3 Rope climb ascends
21 Walking lunges with bumper OH 45/25#
400m run

* Not efficient at Ascends? Sub 20 TTB for Ascends and cash out with 10 min practice of ascends… 8 more words

WOD

091313 FRI

9/13 FRI  Strength LP DL 1×5 add 10#

Wendler week 1, MESOCYCLE #4  Dead lift add 10# (this is a new cycle)
1×5 @ 65% 35 more words

WOD

1/19 SAT

1/19 SAT Skill- As a group review Handstand holds with wall assist, handstand eccentric lowering, kipping HSPU. How to kick up to a handstand / positioning review the following: 41 more words

WOD

1/7 MON

1/7 MON WOD –

5 RFT

1 Ascend
10 pull ups

rest 3 min
Pull up series. Pick what works for you and get on it in 2013! 36 more words

WOD

11/29 THURS – Compare to 8/4  Skill: As a group review KB Jerks

WOD – ‘Action Hero’.

30 KB Jerks 35/53#
15 Hollow body rocks… 22 more words

WOD