Saturday, 09-12-2015
WOD. Air Force 50 Teams of Three 50 Deadlifts (225/185) 50 Hang Squat Cleans (135/95) 50 S2OH (95/65) 50 Front Rack Lunges (95/65)
Saturday, 09-12-2015 Read More »
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Friday, 09-11-2015
Group Warm Up 9/11 Tribute WOD. Teams of Two*. For Time 2001m Row 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest to Bar Pull Ups 11 Power Cleans (175/120) 11 HSPUs 11 KB Swings (2 pood/1.5 pood) 11 Toes to Bar 11 Deadlifts (170/120) 11 Push Jerks (110/75) 2001m Run *You go I go
Friday, 09-11-2015 Read More »
Thursday, 09-10-2015
Warm Up. High Knees, Butt Kickers Lunges, Zombie Walk, etc Skill Work. Pull Ups WOD. For Time* 21-15-9 Pull Ups and Box Jumps (24/20) After every round, athletes must row 50 calories *time cap 25 minutes Mobility. Lacrosse Ball Smash Glutes Hamstrings Shoulders
Thursday, 09-10-2015 Read More »
Wednesday, 09-09-2015
Strength. Bench/Push Press or Back Squat Week 4 Barbell Warmup. Snatches EMOTM. 14 Minutes Odd minute: 1 Snatch Deadlift, 1 High Hang Snatch, 1 Snatch Even minute: 12 Russian KB Swings Cash Out. Plank Off (who can hold the front plank the longest)
Wednesday, 09-09-2015 Read More »
Saturday, 09-05-2015
WOD. “Moving Truck” As teams of 4…. Load prowler and move all weight + barbell to cul-de-sac. 40 Partner Deadlifts Rx(275/185) Sx(185/115) 80 Squat Cleans Rx(185/115) Sx(135/95) 80 Shoulder to Overhead Rx(135/95) Sx(95/65) 80 Snatch Rx(95/65) Sx(65/45) Load prowler and move all weight + barbell back to FireBase.
Saturday, 09-05-2015 Read More »
Friday, 09-04-2015
Strength. Deadlift week 3 WOD. For Time 10-8-6-4-2 of …* Power Cleans Thrusters *30 Double Unders after each round Level 1: 95/65 Level 2: 115/80 Level 3: 135/95
Friday, 09-04-2015 Read More »
Thursday, 09-03-2015
Skill. Running WOD. “Jerry” 1 Mile Run 2,000m Row 1 Mile Run
Thursday, 09-03-2015 Read More »
Wednesday, 09-02-2015
Strength. Push/Bench week 3 WOD. EMOTM 14 minutes* Odd: 1 Snatch EVEN: 3 Front Squats *Increase weight as desired Rest 2 minutes 50 Pull Ups for Time* *Not a cash out. All out effort is expected.
Wednesday, 09-02-2015 Read More »
Tuesday, 09-01-2015
Mobility. WOD. For Time* 50-40-30-20-10 Calorie Row 25-20-15-10-5 Push Ups 5-4-3-2-1 Rope Climbs *40 min time cap
Tuesday, 09-01-2015 Read More »
Monday, 08-31-2015
Strength: Back Squat – Week 3 WOD: “Kettlebells for Kids” AMRAP 9 of: 9 KBS (53/35) 9 Burpees 9 KBS (53/35) 9 Box Jumps (24/20) Rest 5:00… – 50 Sit-ups for Time *NOT a cash out – all out effort is expected. *A note about todays training: The average age of a homeless person in America
Monday, 08-31-2015 Read More »