For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Post scale and time yo!
Apr 302010
Apr 302010
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips
scaling for ring dips
You guys did great!
Post weight, dip scale and time to comments.
Apr 292010
3 rounds of:
15 Cleans
15 Burpees
Happy Birthday to me!
Post scaling and time to comments!
Apr 292010
“Paul”
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
Scaled would be either 4 rounds of the above or 4 rounds of:
25
15
45lb walk
Please post your time and scale to comments.
Apr 272010
Welcome Justin and Samantha!
Just out of OnRamp and starting their WODs this week!
Help them feel at home and Push it!
Apr 212010
All coaches are heading south for an extended family wedding! Congrats Corey and Jourdan! Getting married on a cruise to the Bahamas (so we had to join them) !!!
Apr 212010
AM:
10 factored with a partner of:
Kb Push Press R/L
Pullups
Kb High Pulls R/L
Pushups
Kb Cleans R/L
One partner rests while the other performs each exercise. (Start at 10 reps, then 9,8, etc…)
PM:
Teams of 4
4 stations
Rest
Row 400M
Kb Swings
Pushups
Rotate on the end of 400M row. Keep track of total swings and pushups!