by jason@boxally.com | Apr 29, 2016 | W.O.D.
In Teams of 2: 12 Minute AMRAP 9 Wall Balls (20/14) 6 Box Jumps (24/20) 3 Burpees *Ideally one teammate does a complete round, then the other teammate does a complete round. 5 Minute Rest, then 12 Minute AMRAP 9 KB Swings (53/35) 6 KB Lunges (53/35) 3...
by jason@boxally.com | Apr 28, 2016 | W.O.D.
“Molly” 20 Minute AMRAP 200 M Run 30 Deadlifts (165/105) 400 M Run 30 Hand Release Push Ups 800 M Run 30 Air Squats
by jason@boxally.com | Apr 27, 2016 | W.O.D.
Part 1: 12 Minutes to find: 3 Rep Max Power Clean *You cannot drop the bar between reps. They must be “touch and go” Part 2: 2-4-6-8-10-8-6-4-2 Hang Power Clean (145/90) Shoulder to Overhead (145/90)...
by jason@boxally.com | Apr 26, 2016 | W.O.D.
5 Rounds 200 M Run 12 Pull Ups 200 M Row 20 Push Ups 2 Minute Rest *35 Minute Cap, including breaks. *Scale up option is chest to bar pull ups if you can easily do 12 pull ups in a row.
by jason@boxally.com | Apr 25, 2016 | W.O.D.
Part 1: 2 x 20 Back Squat *Set 2 should be 5-10# heavier than last week Part 2: 2 x 15 Bulgarian Split Squat *Start adding some weight to these (hold plates/KBs/empty barbell) Part 3 (optional) 7 Sets Run 100 M Walk 100...
