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WOD ARCHIVE

  • 01/30/2013 WOD

    By admin | In WOD | on January 30, 2013

    Wednesday 01/30/2013 DROM and Barbell W/U (10 minutes) Oly: 20 Minute total (6 Min to get to get to 75-80%) 14 Minute E2MOM 1×7 Snatch (Heavy as Possible for day) You have 7 attempts to PR if a PR is attempted and missed more than twice, you will drop weight and lift a weight across […]

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  • 01/29/2013 WOD

    By admin | In WOD | on January 29, 2013

    Tuesday 01/29/2013 Skill Work: Toes 2 Bar {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/IJZpz5C1dAA” frameborder=”0″ allowfullscreen></iframe>{/source} WOD: 4 rounds: 8 Pullup 10 Pushup 12 Lateral hurdles hop 24/16 14 Wall ball 20/14 run 200m 2 Minute rest Rest 6 minute Row 20 second sprint 40 second active recovery for total calories  

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  • 01/28/2013 WOD

    By admin | In WOD | on January 28, 2013

    Monday 01/28/2013 Olympic: 20 Minute total (6 Min to warm up) 14 Minute E2MOM 1×7 Clean&Jerk (Heavy as Possible for day) You have 7 attempts to PR if a PR is attempted and missed more than twice, you will drop weight and lift a weight across for remaining reps..This would look like this with a […]

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  • 01/25/2013 WOD

    By admin | In WOD | on January 25, 2013

    Friday 01/25/2013 OLY: 25 minute total: E2MOM-Clean and Jerk- @ 80%(weekly max) 1×5 E2MOM-Snatch-@ 80%(weekly max) 1×5 WOD: 3rds for time: 7-Pullups 7-9565# Thrusters 7-Burpees 10 minute cap

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  • 01/24/2013 WOD

    By admin | In WOD | on January 24, 2013

    Thursday 01/24/2013 Skill: Muscle up and progressions {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/xIX8RIYYiSI” frameborder=”0″ allowfullscreen></iframe>{/source} {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/DaRjG5BzDhM” frameborder=”0″ allowfullscreen></iframe>{/source} WOD: 8 min AMRAP- 20 Dubs 5 -24/20 Box Jumps 10-55/35 KB swings Rest 5 Minutes: Run 800 rest 90 seconds Run 400 rest 60 seconds run 200 rest 30 seconds run 200  

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