Beginner

Tuesday 141021 – Beginner

A. Work up to a heavy five reps of Front Squat in 20 minutes. B. Partner WOD, partition as desired: 40 Pull ups, “Rest” – hang from the bar 60 Push ups, “Rest” – plank hold 80 Goblet Squats (24/16),… Read more »

Saturday 141018 – Beginner

“Pet Stone” 3 Rounds for time of: 20 Box Step Ups with Wallball in hands (20 inch box) 20 Sit Ups with Wallball 20 Wallballs (20/14) Every time the ball hits the ground, run 400 m (without the ball).

Friday 141017 – Beginner

A. 12 minute EMOM: 1-5 HSPU *Scale to 15-30 second handstand hold or 1 Wall Walk B. 3 Rounds for time of: 400 m Run 12 Toes to Bar 20 Overhead Lunges with plate (45/25) Here’s what’s on tap for… Read more »

Tuesday 141014 – Beginner

A. 500 m row Time Trial B. 3 Minute AMRAP: Double Unders 3 Minute AMRAP: Pull ups 2 Minute AMRAP: Double Unders 2 Minute AMRAP: Pull ups 1 Minute AMRAP: Double Unders 1 Minute AMRAP: Pull Ups