WOD – 21JUL14

Price Change Postcard

Skill:

Mobility

WOD:

For Time:

10 rds
5 – Pull Ups
5 – Push Ups

then

5 rds
10 – Wall Ball Sit Ups
10 – PVC Back Ext.

then

2 rds
25 – Wall Balls (20/14) 10 ft
25 – Box Jumps (24/20)

Post your results to the Whiteboard.

WOD – 15JUL14

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Skill:

Tabata Plank

WOD:

AMRAP

3 min AMRAP

Row – For CALs

rest 3 min

3 min AMRAP

10 – KB Swings (1.5/1)
10 – Box Jumps

rest 3 min

3 min AMRAP

10 – Wall Balls (20/14) 10ft
10 – Double Unders

Score = total reps + CALs

Post your results to the Whiteboard.

WOD – 10JUL14

19JAN13

Skill:

Clean & Jerk Technique

WOD:

3 Rounds

Clean & Jerk Ladder

50 sec AMRAP, 10 Sec Rest/Trasition

55/65/75/85/95/105/115/125/135/155/165/185

When you complete the ladder or can no longer advance start over from the beginning
Score = weight x reps

Post your results to the Whiteboard.