Strength WOD: Perform the following for quality (20 minute cap): Power Clean 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM     Conditioning WOD: Complete as many rounds as possible in 7 minutes of: 40 Speed Skips 10 Grasshoppers 10 Kettlebell Swings (70/53)   Rest 5 minutes   Complete as many rounds as possible in 7 minutes of: 10 meters of Handstand Walking 10 Back Extensions     Post weight used, rounds and rep for AMRAP’s to commentsRead more

  Pick a Board WOD: “JT” 21-15-9 rep rounds of: Handstand Push-ups Ring Dips Push-ups   For Time Compare to Wednesday, 22 May 2013     “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Monday,29 October 2012     “Randy” 75 Power Snatches (75/53)   For Time Compare to Tuesday, 14 February 2012     “Ryan” 7 Muscle-ups 21 Burpees   5 rounds for time Compare to Monday, 14 January 2013     Post choice and time to commentsRead more

    Option 1: “Mad Monday” 10 Handstand Push-ups 15 Chest-2-Bar Pull-ups 20 Jumping Squats (6″ above maximum reach) 25 Kettlebell Push-ups 30 meters of Bear Crawl 35 Slammers @ 2m (12/8) 40 Double Under   3 rounds for time Compare to Monday, 25 March 2013     Option 2: Functional Fitness Games Open WOD 14.4 Complete as many rounds as possible in 14 minutes of: 60 Calorie Row 50 Toes-2-Bar 40 Wall-Ball Shots (20/14) @ (10/9′)* 30 Cleans (135/95)* 20 Muscle-ups   For Score *Masters 55+: WB (20/10) @ 9′ Cleans (115/65)   Post option and result to comments Games competitors, don’t forget to post score to games website HERERead more

Original 2012 Tough Mudder  Team   Functional Fitness Games Open WOD 14.4 Complete as many rounds as possible in 14 minutes of: 60 Calorie Row 50 Toes-2-Bar 40 Wall-Ball Shots (20/14) @ (10/9′)* 30 Cleans (135/95)* 20 Muscle-ups   For Score *Masters 55+: WB (20/10) @ 9′ Cleans (115/65)   Post option and result to comments Games competitors, don’t forget to post score to games website HERERead more

  Option 1: “The Odd WOD” Complete as many rounds as possible in 21 minutes of: 5 Handstand Push-ups 7 V-ups 9 Push Press (75/50) 11 Lateral Jumps over the bar   Compare to Monday, 24 September 2012     Option 2: Functional Fitness Games Open WOD 14.4 Complete as many rounds as possible in 14 minutes of: 60 Calorie Row 50 Toes-2-Bar 40 Wall-Ball Shots (20/14) @ (10/9′)* 30 Cleans (135/95)* 20 Muscle-ups   For Score *Masters 55+: WB (20/10) @ 9′ Cleans (115/65)   Post option and result to comments Games competitors, don’t forget to post score to games website HERERead more