WOD
Level I
Power Jerk 1 1 1
Split Jerk 1 1 1 1 1
Push Press 5 5 5 5
jerk for max loads
compare to 4-6-2013
Level II
Bench Press (75%) 4×6
—
Row 1000m (max effort)
compare to 3-4-2013
Archive for row 1000m
WOD
Level I
“Jessie”
Level II
Power Clean (85%) 4×3
—
Row 1000m
HSPU 10 reps
Pull Up 20 reps
Back Squat (BW) 30 reps
Run 800m
for time
compare to
WOD
Level I
Front Squat
2 2 2 2 2 2
—
Run 2400m
for time
compare to 10-15-2012
Level II
Push Press (75%) 6×3
—
Row 1000m (ME)
compare to 9-3-2012
WOD
Level I
Deadlift
3 3 3 3 3
—
Row 1000m
compare to 12-10-2012
Level II
Power Clean (90%) 7×1
—
Row 300m (sub 500m pace)
rest 2 minutes
4 rounds
WOD
Level I
Skin the Cat 10 reps
KB Swing 100 reps
Row 1000m
for time
Level II
Power Clean (80%) 5×3
—
“One Gross WOD”
compare to 11-14-2012
Latest WOD’s
WOD Level I Deadlift 5 5 5 5 — “Helen” compare to 6-5-2013 Level II “Paul” compare to 12-11-2012
Learn More »WOD Level I Strict Press 7 7 7 — Push Press (95/65) 10 reps KB Swing (24/16kg) 15 reps Row
Learn More »WOD Level I Clean and Jerk (max effort, or just to practice) 1 1 1 1 1 1 1 compare
Learn More »WOD Level I “Level I Total” Front Squat 1 1 1 Push press 1 1 1 Deadlift 1 1 1
Learn More »WOD Level I Ring Skills Level II “30 Muscle Ups for time” compare to 12-27-2012
Learn More »
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