7520-danzig-skull

WOD 140423

  bbs front squat 1×10 @ 60% 1×8 @ 65% 1×6 @ 70%   metcon -for time 800m run -then- 3 rnds 7 dead lift 225/135 7 burpees 500m run -then- 7 power clean 135/95 7 burpees 300m run -then- 7 STOH 95/65 7  burpees  


WOD 140422

  bbs strict press establish 2RM   metcon 2 rnds of… 1 min ME 50′ shuttle run 1 min ME wall ball 20/14 1 min ME box jump 30/24 1 min ME bench press 135/96 1 min ME KBS 53/35 1 min ME calorie row 2 min rest   note: one 50′ shuttle run = […]

7520-danzig-skull

1DanzigSkull

WOD 140421

  bbs back squat 8×4 @ 80%   metcon 20-15-10-15-20 thuruster 75/55 T2B


140418

  bbs dead lift 1RM   metcon -for time 3rnds of 7 dead lift 225/135 7 strict pull up 3 rnds of 7 front squat 135/95 7 burpee over bar 3 rnds of 7 STOH 95/65 7 T2B

7520-danzig-skull

7520-danzig-skull

WOD 140417

  test your fitness! everyone starts with a mile run. after the mile run you may rest as needed. then you must pick 3 other movements. each movement is for time and you can as needed between each movement. from the start of the mile run the clock will be continuously running. all movements must […]


WOD 140416

  bbs pause front squat work to a heavy single note: at the very bottom of the squat pause for 3 secs, then com up   metcon 5 rft 7 thrusters 95/65 14 H.R. push ups

7520-danzig-skull

7520-danzig-skull

WOD 140415

  bbs power clean & push jerk AHAP   metcon -for time 60 wall ball 20/14 500m run 40 KBS 53/35 300m run 20 power cleans 155/105 10 HSPU


WOD 140414

  bbs back squat 7×5 @ 75%   metcon -for time 21-15-9 back squat 155/105 box jump 30/24   note: bar starts from the ground  

7520-danzig-skull

WOD 140412

BBS- Find the heaviest complex 1 snatch + 2 OHS   Metcon for time 1 round 5 pullups 10 push ups 15 air squats *then 15 snatches 95/65 2 rounds 5 pull ups 10 push ups 15 air squats *then 15 snatches 95/65 3 rounds 5 pull ups 10 push ups 15 air squats *then […]