Wednesday, 10-14-2015
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 »
Wednesday, 10-14-2015
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 »
Tuesday, 10-13-2015
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 »
Monday, 10-12-2015
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 »
Monday, 10-12-2015
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 »
Saturday, 10-10-2015
WOD. Deck of Cards Diamonds – Push Ups Clubs – Single Arm Clean and Jerk Hearts – Air Squats Spades – Hollow Rocks Jacks – 5 Sumo Deadlift High Pulls (95/65) Queens – 5 Bar over Burpees Kings – Clean + Right Lunge + Left Lunge Joker 1 – 400m Run Joker 2 – 800m
Saturday, 10-10-2015 Read More »
Friday, 10-09-2015
Strength. Deadlifts 5×5 WOD. For Time* Death by Cleans with a twist 10 Double Unders + 1 Power Clean (135/95) 10 Double Unders + 2 Power Cleans 10 Double Unders + 3 Power Cleans Continue ladder until you do not complete power cleans in the minute *15 min time cap
Friday, 10-09-2015 Read More »
Thursday, 10-08-2015
Skill. Pistol and Handstand walks WOD. “Get Down” For Time 30 Partner Wall Ball with Burpees (20/14) 21 Power Snatches (95/65) 21 Toe to Bar 20 Partner Wall Ball with Burpees 15 Power Snatches 15 Toe to Bar 10 Partner Wall Ball with Burpees 9 Power Snatches 9 Toe to Bar Group Roll Out quads, hips, lower
Thursday, 10-08-2015 Read More »
Wednesday, 10-07-2015
Strength. Dumbbell or Barbell row. 5×5 Work up to heavy weight WOD. “Skittles” For Time 3 Rounds 10 Pull Ups 15 Push Ups 20 Air Squats -And- 2 Rounds 400m Run 3 Rope Climbs 15 Thrusters (135/95)
Wednesday, 10-07-2015 Read More »
Wednesday, 10-07-2015
Strength. Dumbbell or Barbell row. 5×5 Work up to heavy weight WOD. “Skittles” For Time 3 Rounds 10 Pull Ups 15 Push Ups 20 Air Squats -And- 2 Rounds 400m Run 3 Rope Climbs 15 Thrusters (135/95)
Wednesday, 10-07-2015 Read More »