Thursday, 10-23-2015
Skill. Toes to Bar WOD. Chipper 10 Squat Cleans (155/115) 20 Push Jerks (135/95) 30 Hollow Rocks 40 Push Ups 50 Wall Balls (20/14) 600m Run
Thursday, 10-23-2015 Read More »
Skill. Toes to Bar WOD. Chipper 10 Squat Cleans (155/115) 20 Push Jerks (135/95) 30 Hollow Rocks 40 Push Ups 50 Wall Balls (20/14) 600m Run
Thursday, 10-23-2015 Read More »
Barbell Warm Up Work up to heaviest weight as possible. Once you begin lift, hands cannot come off the bar until complete. Klovkov Complex. Clean Deadlift Squat Clean Front Squat Push Press Split Jerk WOD. AMRAP 15 Minutes 8 Ball Slams (20/15) 16 Kettlebell Swings (53/35) 24 Double Unders
Wednesday, 10-21-2015 Read More »
Barbell Warm Up Work up to heaviest weight as possible. Once you begin lift, hands cannot come off the bar until complete. Klovkov Complex. Clean Deadlift Squat Clean Front Squat Push Press Split Jerk WOD. AMRAP 15 Minutes 8 Ball Slams (20/15) 16 Kettlebell Swings (53/35) 24 Double Unders
Wednesday, 10-21-2015 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 »
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 »
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 »
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 »
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 »