Friday, 04 November 2016


2014 Throwback

Sorry for late notice, but the 0630 and 0845 classes are cancelled on Friday. Schedule will be regular  on Monday. Sorry for any inconvinence.



15 Burpee Tuck Jumps


3 rounds of:

5 Muscle-ups

10 meters Handstand Walk

15 Box Overs (24/20″)

20 Sit-ups


15 Burpee Tuck Jumps


For Time



Quad Smash – 1:30/leg

Banded Bully – 1:30/arm

Spine Smash – 2:00

Banded Olympic Wall Squat – 2:00



Post time and experiences to comments


  1. CourtnieMcKone says

    Worked out with the men’s club today at noon.
    16:29, major mod squad
    push-up and tuck jump for burpeee tuck jumps
    ring rows/ banded dips for mu
    Hspus with 2 ab mats
    Step overs
    Russian twists w/10 lb instead of sit ups.. didn’t wanna do hanging knee raises today since my hands are torn from wednesday’s WOD

    Did a few kipping hspus after the WOD just to make sure I still had it

  2. 18:34 scaled 3 to 1 pull up/ring dip for muscle ups, 30 sec handstand hold for handstand walk

  3. 16:50 MODS: handstand holds and some MU RX and some purple band
    Then did Annie with college boy 6:19. Need to practice DI.

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