Strength. Turkish Get Ups Work up to a moderately heavy weight. WOD 5 RFT – 15 Box Jump ( 20/24) – 10 Deadlift (L1 135/95) (L2 185/ 135) (L3 225/165) – 5 Knees to Elbows Cash out 5×20 sec Chin-up-hold (SX 5×5 negative jumping chin-ups )
Friday, 10-30-2015 Read More »
Strength. Turkish Get Ups Work up to a moderately heavy weight. WOD 5 RFT – 15 Box Jump ( 20/24) – 10 Deadlift (L1 135/95) (L2 185/ 135) (L3 225/165) – 5 Knees to Elbows Cash out 5×20 sec Chin-up-hold (SX 5×5 negative jumping chin-ups )
Friday, 10-30-2015 Read More »
Skill Handstand Push ups WOD – 3 MIN max Lunges w/ 2 KB (53/35) Rest 1 min – 3 MIN max American Swings (53/35) Rest 1 min -3 MIN max Goblet Squat (53/35) Rest 1 min – 3 MIN KB Snatches (53/35) Rest 1 min – 3 MIN max DU Total score is number of reps reach round
Thursday, 10-29-2015 Read More »
Group Warm Up Bergner WOD. EMOTM 15 Minutes 1 Snatch Pull 1 Hang Snatch 1 Snatch No Rest AMRAP 12 minutes 9 OHS(L1 95/65) (L2 135/85) (L3 155/115) 6 Pull Ups 3 HSPU Mobility. Foam Roller Hips Quads Hamstrings Lower Back
Wednesday, 10-28-2015 Read More »
Group Warm Up 3 RNFT 20 Second Dead Hang (active shoulders+tight core) 10 Push Ups (no chicken wings or snaking) 15 Mountain Climbers (butt down+active core) WOD. AMRAP 5 minutes 10 S2O (L1 95/65) (L2 135/85) (L3 155/115) 5 Burpees Over Bar Rest 2 Minutes AMRAP 5 minutes 7 Power Cleans (L1 95/65) (L2 135/85) (L3
Tuesday, 10-27-2015 Read More »
Teams of 3 AMRAP 1:00 max Burpees (All Team Members work at the same time) 1 minute rest AMRAP 3:00 Max Power Cleans (135/95) (you go I go) 2 minute rest For Time (you go I go) 3000m Row 45 Toe 2 Bars 90 Russian Swings (53/35) 45 Toe 2 Bars 90 Situps 45 Front Squats (135/95) 90
Saturday 10-24-2015 Read More »
Strength. Deadlifts 5 x 3 (2 warm-up sets, followed by 5×3 working up in weight) WOD. For Time 21-15-9 Hang Power Snatch (95/65) (115/85) Overhead Squats (95/65) (115/85) Reverse Burpee Cashout: 5×5 Ring Push ups
Friday, 10-23-2015 Read More »
Skill. Toes to Bar WOD. Chipper 10 Squat Cleans (155/115) 20 Push Jerks (135/95) 30 Hollow Rocks 40 Push Ups 50 Wall Balls (20/14) 600m Run
Thursday, 10-23-2015 Read More »
Barbell Warm Up Work up to heaviest weight as possible. Once you begin lift, hands cannot come off the bar until complete. Klovkov Complex. Clean Deadlift Squat Clean Front Squat Push Press Split Jerk WOD. AMRAP 15 Minutes 8 Ball Slams (20/15) 16 Kettlebell Swings (53/35) 24 Double Unders
Wednesday, 10-21-2015 Read More »
Barbell Warm Up Work up to heaviest weight as possible. Once you begin lift, hands cannot come off the bar until complete. Klovkov Complex. Clean Deadlift Squat Clean Front Squat Push Press Split Jerk WOD. AMRAP 15 Minutes 8 Ball Slams (20/15) 16 Kettlebell Swings (53/35) 24 Double Unders
Wednesday, 10-21-2015 Read More »
