Group Warm Up. 3 Rounds NOT for Time 3 Wall Walk Ups 5 Strict Pull Ups 10 Jumping Jacks WOD. AMRAP 6 minutes 6 Hang Power Cleans 6 HSPU 6 Burpees REST 3 Minutes AMRAP. 10 Minutes 400m Run 10 Pull Ups Mobility Shoulder mobility w/ bands
Tuesday, 10-20-2015 Read More »
Group Warm Up. 3 Rounds NOT for Time 3 Wall Walk Ups 5 Strict Pull Ups 10 Jumping Jacks WOD. AMRAP 6 minutes 6 Hang Power Cleans 6 HSPU 6 Burpees REST 3 Minutes AMRAP. 10 Minutes 400m Run 10 Pull Ups Mobility Shoulder mobility w/ bands
Tuesday, 10-20-2015 Read More »
Strength Squat Therapy 20 Rep Back Squat Cycle Week 4 WOD 500M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) 250M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) 500M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) 250M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) Cash out 5×10 Strict
Monday, 10-18-2015 Read More »
Strength Squat Therapy 20 Rep Back Squat Cycle Week 4 WOD 500M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) 250M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) 500M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) 250M Row, 20 sit-ups Weighted (25/15), 20 Overhead Lunges (25/10) Cash out 5×10 Strict
Monday, 10-18-2015 Read More »
Skill. Muscle Ups WOD. For Time Cash In. 1500k Row 15 Dumbbell Box Jump Step Overs (40+/20+) 15 Dumbbell Thruster 15 Dumbbell Lunges 10 Dumbbell Box Jump Step Overs 10 Dumbbell Thruster 10 Dumbbell Lunges 5 Dumbbell Box Jump Step Overs 5 Dumbbell Thruster 5 Dumbbell Lunges Mobility. Roll Out Sesh Barbell Smash (forearms, quads,
Thursday, 10-15-2015 Read More »
Skill. Muscle Ups WOD. For Time Cash In. 1500k Row 15 Dumbbell Box Jump Step Overs (40+/20+) 15 Dumbbell Thruster 15 Dumbbell Lunges 10 Dumbbell Box Jump Step Overs 10 Dumbbell Thruster 10 Dumbbell Lunges 5 Dumbbell Box Jump Step Overs 5 Dumbbell Thruster 5 Dumbbell Lunges Mobility. Roll Out Sesh Barbell Smash (forearms, quads,
Thursday, 10-15-2015 Read More »
Barbell Warm up. Clean & Jerk WOD: 3 RFT* 400m run 6 HSPU 9 Pull Ups 12 Air Squats *15 minute cap 5 mins to rest Strength:15 mins to establish 1RM Clean & Jerk
Wednesday, 10-14-2015 Read More »
Barbell Warm up. Clean & Jerk WOD: 3 RFT* 400m run 6 HSPU 9 Pull Ups 12 Air Squats *15 minute cap 5 mins to rest Strength:15 mins to establish 1RM Clean & Jerk
Wednesday, 10-14-2015 Read More »
Group Warm Up WOD. Running clock 0:00- o8:00 1000k Row 20 Burpee over Erg AMRAP 08:00-20:00 6T2B 12 Box Jumps (24/20) 18 KBS (53/35) 5 min rest… 25:00-33:00 1000k Row 20 Burpee over Erg Cash Out. For Time 100 Double Unders
Tuesday, 10-13-2015 Read More »
Squat Therapy. Strength. Back Squat WOD. “DT” 5 RFT 12 Deadlifts 9 Hang Cleans 6 Push Press L1 (95/65) L2 (135/85) L3 155/105) Cash Out 12 Candlesticks
Monday, 10-12-2015 Read More »
