121114 December 10, 2014/0 Comments/in Capacity Training /by wintersmom WOD: 5 Rounds: 2 min AMRAP: 5 Muscle ups 6 pistols 53/35# + Rest 2 min + 2 min AMRAP: 20′ oh walking lunge single arm 70/44# 20 foot handstand walk
121114 December 10, 2014/0 Comments/in WOD /by wintersmomFRONT SQUAT 4X6 BUILDING EACH SET WOD: 3 Rounds: 3 min AMRAP: 7 chest-to-bar pull-ups 5 burpees, 6″ target + Rest 2 min + 3 min AMRAP @ 90%: 3 clean & jerks (135/95) 6 handstand push-ups 9 box jumps (24/20) + Rest 2 min