19092013 WOD

Three rounds for time of: Knees to elbows, 21 reps 1 1/2 pood Kettlebell swing, 21 reps Push-ups, 21 reps Rope climb, 3 trips 20 inch Box jump, 21 reps Back extension, 21 reps Walking lunge, 150 ft Post time to...

18092013 WOD

Fight Gone Bad – MMA WOD Three rounds of: Wall-ball, 9/7 ball, 10 ft target (Reps) Sumo deadlift high-pull, 35kg (Reps) Box Jump, 20″ box (Reps) Push-press, 35kg (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one...

12092013 WOD

The Seven WOD Seven rounds of: 60KG overhead walk 60KG Thruster, 7 reps Sit ups Press ups Burpees 110kg Deadlift, 7 reps 7 Kettlebell swings 32kg 7 Wall ball shots 9/7 For Time

11092013 WOD

Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a 10KG vest, wear it.