Monthly Archives: March 2013

WOD 01APR2013

By |March 31st, 2013|

WARM UP: PVC, GROUP DROM STRENGTH: DEAD LIFTS: EMOM10 2 EVERY 30 SECONDS METCON: 3RDS OF: 150 FT PROWLER + 1 ROPE CLIMB

WOD 30MAR2013

By |March 30th, 2013|

WARM UP: PVC, GROUP DROM, SHUTTLE RUN
1 + 1 : AIR SQUATS + DU’S

MET-CON:
“FILTHY […]

WOD 29MAR2013

By |March 29th, 2013|

WARM UP: PVC, S3 WARM UP
S3E: “SPEED, STRENGTH, SKILL EVALUATION”
10ea: PULL UP, PUSH […]

WOD 28MAR2013

By |March 28th, 2013|

OUTLAW WAY

WOD 27MAR2013

By |March 27th, 2013|

WARM UP: PVC, GROUP DROM
1 + 1 : KBSNATCH + DU’S
STRENGTH:
SHOULDER PRESS 5,5,5

PUSH […]

WOD 26MAR2013

By |March 26th, 2013|

OUTLAW WAY

WOD 25MAR2013

By |March 25th, 2013|

WARM UP: PVC, GROUP DROM, 400M RUN
1 + 1 : ROW + DU’S

STRENGTH:
DEAD […]

WOD 23MAR2013

By |March 23rd, 2013|

WARM UP: PVC, GROUP DROM, SHUTTLE RUN

MET-CON:
HERO WOD
“WHITE”

5 RDS OF:
3 ROPE CLIMBS
10 T2BAR
21 LUNGE […]

WOD 22MAR2013

By |March 22nd, 2013|

WARM UP: PVC, S3 WARM UP
S3E: “SPEED, STRENGTH, SKILL EVALUATION”
10ea: PULL UP, PUSH […]

WOD 21MAR2013

By |March 21st, 2013|

OUTLAW WAY

20MAR2013

By |March 20th, 2013|

WARM UP: PVC, GROUP DROM
1 + 1 : PUSH UPS + DU’S

SHOULDER PRESS […]

WOD 19MAR2013

By |March 19th, 2013|

OUTLAW WAY

WOD 18MAR2013

By |March 18th, 2013|

WARM UP: PVC, GROUP DROM, 400M RUN
1 + 1 : AIR SQUATS + DU’S

STRENGTH: […]

WOD 16MAR2013

By |March 16th, 2013|

WARM UP: PVC, GROUP DROM, SHUTTLE RUN
1 + 1 : AIR SQUATS + DU’S

MET-CON:

“BARBARA”
5 […]

WOD 15MAR2013

By |March 15th, 2013|

WARM UP: PVC, S3 WARM UP
S3E: “SPEED, STRENGTH, SKILL EVALUATION”
10ea: PULL UP, PUSH […]