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  • Tuesday 10/22/13

    .
    40 Handstand pushups for time
    .
    .
    WOD

    ..A

    “Tabata Stuff”
    .
    Press (45 lb / 65 lb)
    Box Jumps (20″)
    Sit-ups
    .
    Complete 24 intervals of 20 seconds of work followed by ten seconds of
    rest where the first 8 intervals are Press, the second 8 are
    Box Jumps, the third 8 intervals are Sit-ups,
    There is no rest between exercises.


    Pull-ups

    .
    .
    .hspu

    .

    Scale / sub as needed.  Post total rounds / time to comments
    Or your Beyond the White Board account.

     

    ..

  • Thursday 4/26/12

    Mobility
    Mob what hurts
    ,,,
    Strength/Skill
    Bicep curls (Joking! )
    OPEN
    …..
    WOD

    Tabata
    20 seconds of work followed by 10 seconds rest for 8 intervals

    Pull-ups
    Push-ups
    Sit-ups
    Squats

    ,,
    Scale / sub as needed.  Post total time to comments
  • Thursday 3/29/12

    Mobility
    Shoulders

    Strength / Skill
    Work up to 1 rep max Push Press

    WOD

    21-15-9
    Push Press 50% of your 1 rep max
    Kettlebell  (44 lb / 70 lb)
    4 Burpees on the minute

    ..


    Scale / sub as needed.  Post total time to comments.

    ,,

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