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 »
Strength Deadlifts 5×60%, 5×70%, 5×75%, 5×80%,5×85%, AMRAP 80% WOD Triple 7 17 Minute AMRAP 7 Power cleans (155/ 115) 7 Toes to bar 7 Wall balls (20/14)
Skill Pistols WOD 15 Minute AMRAP 5 Handstand Push-ups 10 Pull-ups 15 Pistols (alternating Legs) Cash-out Tabata Core Hollow Rocks, Flutter Kicks, Sit-ups, Bicycles
Thursday, 12-3-2015 Read More »
Mobility. Shoulder Skill. Pull Ups WOD. 15 minute AMRAP 25 Double Unders 15 Thrusters (65/45) 10 Overhead Weighted Sit Ups (25/10) Core Cash Out
Thursday, 11-19-2015 Read More »
Strength Deadlift WOD. 3 AMRAPS 1) 5 min AMRAP 5 Power Snatches 5 OHS Rest 2 Minutes 2) 5 min AMRAP 10 Front Squats 10 Ball Slams (25/20) Rest 2 Minutes 3) 10 min AMRAP 200m Run 10 Front Rack Lunges L1(95/65) L2(135/95) L3(155/115)
Friday, 11-13-2015 Read More »
WOD A) AMRAP for 20 Minutes 5 Tire Flips 10 T2B 15 Push Ups 20 Air Squats B) for Time 1000m Run* *carry a plate (45/25) Cash Out. 5×5 Chin Ups or 5×10 C’s and D’s
Thursday, 11-04-2015 Read More »
WOD A) AMRAP for 20 Minutes 5 Tire Flips 10 T2B 15 Push Ups 20 Air Squats B) for Time 1000m Run* *carry a plate (45/25) Cash Out. 5×5 Chin Ups or 5×10 C’s and D’s
Thursday, 11-04-2015 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 »
