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    Tuesday 10/15/13

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    Press 5×2
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    WOD

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    EMOM:

    Start a running clock.In the first minute, do 1 pull-up, 1 air squat.
    Each following minute, add one rep to each movement.
    Continue until you do not complete the required reps for the minute.
    If you tap out, rest 1 minute then do 3 reps of each movement per minute until everyone in the session taps out.
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    squat.

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

     

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  • Monday 6/3/13

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    Back squat 3×5

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    WOD:

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    CFE Baseline
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    Run 400 m
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    21-15-9 reps of:.
    Squats
    Pushups
    Pullups

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    Run 400M

     …

    lift

     

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

     

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  • Wednesday 4/10/13

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    WOD:

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    AMRAP – 20 minutes

    Teams of two perform the following,
    Run 800 m / Row 2000 m
    Teams decide who runs / rows and which distance
    (Example: You run 400 while I row 500, then You row 500 while I run 400, then we switch back and forth for remaining row distance…)
    THEN move to Team Cindy with the remaining time, alternating rounds between teammates
    5 Pullups
    10 Pushups
    15 Squats
    Score is highest round that both team members achieve.

     

     …

    bitter

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

     

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