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WODs

  • 04/23/2013 WOD

    By admin | In WOD | on April 23, 2013

    Tuesday 04/23/2013 Skill Rowing {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/wn6ZYAnSYhU” frameborder=”0″ allowfullscreen></iframe>{/source} WOD: Tommy V (25 min cap)For time115/75 pound Thruster, 21 reps15 ft Rope Climb, 12 ascents115/75 pound Thruster, 15 reps15 ft Rope Climb, 9 ascents115/75 pound Thruster, 9 reps15 ft Rope Climb, 6 ascents

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  • 04/22/2013 WOD

    By admin | In WOD | on April 22, 2013

    Monday 04/22/2013 Gymnastics: 5 rnds of ME strict pull ups Use rings, bands, and weighted if capable Pull up every 2 minutes Strength: 15 minutes to establish Max Back Squat WOD: AMRAP 105 Man Makers, 35/2010 Sit Ups15 Box Jumps, 24/20

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  • 04/19/2013 WOD

    By admin | In WOD | on April 19, 2013

    Friday 04/19/2013 Gymnastics: 5×5 Strict Pull Ups Use bands/add weight as needed Pull up every 2 minutes Strength: Deadlift @ 80% 3 DL EMOM for 5 minutes WOD: 10 Min AMRAP 200M Farmers Carry 55/35 5 Ring Dips 10 Strict Press 45/35

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  • 04/18/2013 WOD

    By admin | In WOD | on April 18, 2013

    Thursday 04/18/2013 Skill: Rope Climbs WOD: Run 400m30 Turkish Get Up 55/35 (15 each arm)60 Sit Ups30 KB Snatch, 55/35 (15 each arm)Run 400m

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  • 04/17/2013 WOD

    By admin | In WOD | on April 17, 2013

    Wednesday 04/17/2013 Oly: Clean & Jerk @75% 1RM 2 EMON for 5 minutes 1 EMON for 5 minutes Strength: Take 15 minutes to find 1RM OH Squat WOD: 21-15-9 Burpee GHD Situps

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