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WODs

  • 08/26/2013 WOD

    By admin | In WOD | on August 26, 2013

    Monday 08/26/2013 Skill Warm Up: EMOM Skill 8 minutes Even – 3 reps Squat therapy  Odd- 20 Double unders {source}<iframe width=”420″ height=”315″ src=”//www.youtube.com/embed/9USQl7eLGMY” frameborder=”0″ allowfullscreen></iframe>{/source} Strength: 30 Minutes total 10 minutes to establish 2 pos snatch heavy for day (floor, hang) 5 minutes for 3×1  2 pos snatch at 90% of above 10 minutes to […]

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  • 08/23/2013 WOD

    By admin | In WOD | on August 23, 2013

    Friday 08/23/2013 Olympic: 1) 15 Minutes to Find a 2RM Pause Clean     3-count pause at bottom of knee 2) 3 x 2 Pause Clean @ 90% 2RM     Rest 2 min between sets WOD: For Time: Run 800m 21-15-9 Toes-to-Bar KB Swing, 70/55

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  • 08/22/2013 WOD

    By admin | In WOD | on August 21, 2013

    Thursday 08/22/2013 Skill Work: HSPU WOD: AMRAP 7 Minutes 7 Deadlift, 225/155 7 HSPU 7 Box Jumps, 30/24 Rest 4 Minutes For Time: 21-15-9 Ring Dips Burpees Kathy doing work at Beast Mode Battle  

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  • 08/21/2013 WOD

    By admin | In WOD | on August 20, 2013

    Wednesday 08/21/2013 Strength: HBBS: 1 x 10 @ 60% 1RM 1 x 8 @ 65% 1RM 1 x 6 @ 70% 1RM 1 x 6 @ 75% 1RM 1 x 6 @ 80% 1RM WOD: AMRAP 10 Minutes Medball Run 200m, 20/14 10 Push Press, 95/65 2 Rope Climbs, 15 feet each Followed by: Tabata […]

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  • 08/20/2013 WOD

    By admin | In WOD | on August 20, 2013

    Tuesday 08/20/2013 Gymnastics: 5 X ME Pull Ups Skill: MU Progression Bar and Ring WOD: AMRAP 15 Minutes Run 200m 10 Hang Power Cleans, 135/95 10 HR Push Ups

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  • 08/19/2013 WOD

    By admin | In WOD | on August 19, 2013

    Monday 08/19/2013 Olympic: 1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee) Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep. 2) 3X3 Pause Snatch @ 90% of […]

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  • 08/16/2013 WOD

    By admin | In WOD | on August 15, 2013

    Friday 08/16/2013 Strength: 1) HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75% Rest 2 Minutes between sets WOD: For Time: 3 Rounds 5 Bar Muscle-ups 5 Deficit handstand push-ups (45/25 plate with abmat for males 45lb/abmat females) Then: 135/95 pound barbell Overhead walking lunges, 90 feet Sub for Bar MU will be Jumping Bar MU or C2B PU […]

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