Run 400m 5 rounds of: 7 Handstand Push-ups 7 Box Overs (24/20″) 7 Back Extensions …then Row 500m 3 rounds of: 7 Handstand Push-ups 7 Box Overs (24/20″) 7 Back Extensions …then Run 400m 1 round of: 7 Handstand Push-ups 7 Box Overs (24/20″) 7 Back Extensions   For Time     Post time to commentsRead more

Me with Jason Khalipa and Chris Spealler at the Coaches Prep Course Main WOD: For Quality: 100 Ball Cleans (20/14)   Post experience to comments       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   2 x 3 min, rest 2 min, 2 min, rest 1 min; 1 min, rest 30 sec; 2 min, 1 min, 3 min, rest 2 min   Post total distance covered to commentsRead more

  For Time:   5 Strict Pull-ups 10 Toes-2-Bar 20 Squats 400m Run   4 RoundsRead more

  Tough Mudder Practice: 5-7 mile Trailrun at Turkey Mountain Meet at 0645. Run starts at 0700.     Main WOD: Run 600m 15 Power cleans (75/50) 21 Kettlebell Swings (55/35)   3 rounds for time     Post time to commentsRead more

Perform each station for 1 minute, then rotate to next station. There is a 15 second rest between stations to allow rotation time. Rest 1 minute between rounds:   Box Overs (24/20″) Handstand Push-ups Wall-2-Walls Sit-up Slammers (20/14) Row (calories)   4 rounds for score   Post score to commentsRead more