by Justin Quandt | Apr 30, 2013 | WoD
Power Clean OTM9 x3 @ 60% Front Squat EOM, 15-12-9 @ 60% pwr cln MetCon – CAP24 200m Run 50 Push-up 30 Toes to Bar 400m Run 30 Push-up 20 Toes to Bar 800m Run 20 Push-up 10 Toes to bar 200m Run * push-up and toes to bar may be partitioned each... by Justin Quandt | Apr 29, 2013 | WoD
8 cycles (20:10) WallBall 8 cycles (20:10) Ring Row Pressing Series Technique Overhead Press (PVC) Push Press (#BAR) Push Jerk (@MAX-PR) Split Jerk (+MAX-PR) Handstand ‘FRAN’ 21-15-9 CAP9 HSPU CTB... by Justin Quandt | Apr 26, 2013 | WoD
Deadlift 3-3-3-3-3 20:00 clock 400m run max pull-up 400m run max push-up by Justin Quandt | Apr 25, 2013 | WoD
Box Jump 15:00 to build to max height jump :60 AMRAP 24″/20″ MetCon 5 rounds 2:00 ON|OFF 2:00 200m Row AMRAP Shoulder to overhead #95/65 by Justin Quandt | Apr 24, 2013 | WoD
For time – CAP10 100 BURPEE Super-set 4×10 build to 70% Bench Press Pendlay Row *40 ring dips in as few sets as possible MetCon AMRAP9 6 Knees to elbows 9 ball slam #20/14 12 Overhead Lunges...
