WODs & Well-Being

April 16, 2013 WARMUP: 3 Rounds - Bear Crawl - 5 Pullups - 10 Inch Worms - 10 Jumping Squats - 10 Scorpions 1 Minute Shoulder Opener STRENGTH: 5 X 3 Push Press 115, 125, 135 WOD: Chaser 3 Rounds for Time - Run 200m - 10 Front Squats (5:08 Rx) TEAM: 3 Rounds NFT - 20 T2B - 10 GHD - 60 Sec Noes and Toes .

March 25, 2013 Yes, you read that correctly. I will now be married to my rope. Any chance I get, if they are not in the WOD or the warmup I will be double-under-ing (a new word I just made up). MUST.GET. BETTER WARMUP: 3 Rounds - 10 Walking Lunges - 5 Ring Rows - 10 Grasshoppers - 10 Shoulder Dislocates - 1 Gym Jog 2 Minute Shoulder Opener STRENGTH: OH Press 2 X 5 @ 85% - 85lbs 2 X 3 @ 90% - 90lbs 2 X 1 @ 95% - 95lbs WOD: Hatch 3 Rounds for Time - 20 Burpees - 10 Snatches (65) (5:43 Rx) SKILL: 90 Double Unders (imidiately following WOD) - 2:20 3 X ME Nose and Toes - (30, 40, 30) .