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WODs

  • 11/14/2013 WOD

    By admin | In WOD | on November 14, 2013

    Thursday 11/14/2013 WOD: For Total time: Level 3 Run 1 Mile: 1:1 Run 800 1:1 Run 1 Mile Level 2 Run 800M 1:1 Run 400m 1:1 Run 800M Level 1 Run 600 1:1 Run 300M  1:1 Run 600M Rest = the time it took to run or 1:1 Level 1 = you have a >/= […]

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  • 11/13/2013 WOD

    By admin | In WOD | on November 12, 2013

    Wednesday 11/13/2013 Strength: HBBS-6×2@80% WOD: Level 1 8 Rounds Row 200m 6 Ring Rows and 6 Plyo-Box Dips Level 2 10 Rounds Row 200M 6 Strict PU and Dips (bands allowed on PU) Level 3 10 Rounds ROW 200 3 Muscle Ups (bar or ring)  

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  • 11/12/2013 WOD

    By admin | In WOD | on November 12, 2013

    Tuesday 11/12/2013 Olympic: Level 1:Needs mobility work for stable OH and bottom position 15 minutes OH mobility/Snatch work with PVC Level 2: Can Snatch 1/2 BW. No OH range of motion problems but struggles in bottom position 15 Minutes to establish 1rm H.P. snatch+OHS max Level 3: Can Snatch 90% – BW. Good range of motion OH […]

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  • 11/11/2013 WOD

    By admin | In WOD | on November 11, 2013

    Monday 11/11/2013 Strength: 6×4 HBBS@80% WOD: Hero D.T. Level 1 Five Rounds for time- 60-100% BW Deadlift Push-up Sit-up Level 2-Should be able to C&J 75% of BW Five rounds for time 12 Deadlift @ 50% OF C&J 9 H.Power Cleans 6 S20 Level 3-Should be able to C&J 1.25% of BW Five rounds for time […]

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  • 11/08/2013 WOD

    By admin | In WOD | on November 8, 2013

    Friday11/08/2013 Oly: 8 Min EMOM Level 1 – 3 Dumbbell Snatch Per Arm Level 2- 3 @55% H.P.Snatch Level 3- 3 @55% P.Snatch(focus is speed/technique) Level 2 = Ability to Power Snatch 1/2 Body Weight Level 3 = Ability to Snatch 1 x Body Weight WOD: For time: Level 1 20 ring row 12 Back squats […]

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  • 11/07/2013 WOD

    By admin | In WOD | on November 7, 2013

    Thursday 11/07/2013 WOD: Level 1- 400m x 5 Level 2-600m x 5 Level 3-800m x 5 Rest is equal to time it took to complete the run. (Try to keep splits the same) Skill work and or mobility with remaining time. Hmm what is this level you speak of and what level will I be […]

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  • 11/06/2013 WOD

    By admin | In WOD | on November 6, 2013

    November 11/06/2013 Strength: Hbbs Every 2 minutes: 6×3@80% WOD: Row 500 20 double unders Row 400 40 Double unders Row 300 60 Double unders row 200 80 Double Unders Row 100 100 Double unders Skill Work: 2 X ME Muscle Up or MU progression work Pull Ups or Pull Up Progression

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