Skill. Turkish Get Ups WOD. With a running clock… A. In 10 minutes complete a 1000M Run + max reps of Clean and Jerks, 135/95 Rest 3 minutes B. In 7 minutes complete a 800m run + max reps of Power Snatches, 115/80 Rest 3 minutes C. In 4 minutes complete a 400m run + […]
Thursday, 12-17-2015 Read More »
Strength. Push Press 3 Warm up Sets, 5×2 working up in weight WOD. 15 Minute AMRAP 25 Double-Unders 25 Wall Balls 20/14 25 Push ups Cash out. Tabata Core – Plank, Flutter Kicks, Bicycles, Sit ups (Alternating sets)
Wednesday, 12-16-2015 Read More »
Group Warm Up Partner WOD. 6 Rounds: 20 KettleBell Russian Swings 53/35 15 Burpees 10 Parallette Pass Throughs Row Partner 1 completes Kettlebell swings, burpees, and parallette pass throughs while partner 2 rows. Once complete, partner 2 completes movements while partner 1 rows. Each partner must complete the 6 rounds of movements; score for team
Tuesday, 12-15-2015 Read More »
Strength. Week 7 Back Squat 5×50% 5×60%, 5×65%, 5×70%, 10×75% WOD. For Time 400M Run 50 Thrusters 65/45 30 Pull ups 50 Hang Power Snatch 65/45 400M Run 25 Minute Cap
Monday, 12-14-2015 Read More »
“The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
Saturday, 12-12-2015 Read More »
Strength. Deadlift 5×65%, 5×75%, 5×80%,5×85%, 4×85%, 1×95%, AMRAP 90% WOD. 4 RFT… – 12 Hang Power Cleans – 6 Muscle-ups L1: 115/85 L2: 155/105 L3: 185/125
Friday, 12-11-2015 Read More »
Skill. Endurance… A. Sprint Group Warmup (5 min) B. Run 400m (rest 1:1), Sprint 200m (rest 1:1), Sprint 100m (rest 1:1), then repeat one more time. Time Limit: 20 minutes WOD. For Time… 21-18-15-12-9-6-3 – Front Squat (95/65) – Burpees
Thursday, 12-10-2015 Read More »
Barbell Warm-up: Snatch Skill. EMOTM 15… – Tempo Snatch (0:05 pull from ground) – Hang Snatch (above knee) *increase as desired, focus is speed under bar- not load. WOD. AMRAP 12… – 10 Box Jump Overs (24/20) – 20 DU’s (40 SU’s) Cash Out. 50 Ring Rows
Wednesday, 12-09-2015 Read More »
Group Warm-up WOD. 7 RFT…* – 2 Rope Climb – 10 C&J (135/95) – 15 Ball Slams (25/20) – 20 Wall Ball (20/14) *50 Minute Cap
Tuesday, 12-08-2015 Read More »
Strength. Week 6 Squat Cycle 5×60%, 5×70%, 3×75%,2×80%, 2×85%, 2X90%, 2X95% WOD. “Helen” 3 RFT… – 400m Run – 21 KBS (53/35) – 12 Pull-ups @ 12:00 (whether done or not): 2,000m Row.
Monday, 12-07-2015 Read More »
