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WODs

  • 08/29/2013 WOD

    By admin | In WOD | on August 28, 2013

    Thursday 08/29/2013 Skill Warm Up: EMOM x 12 Even- keg drill X 20 seconds per partner(have partner load with kettle bell) Odd- 4 pistols/progressions 2 per leg {source}<iframe width=”460″ height=”345″ src=”//www.youtube.com/embed/W02odMwmlro” frameborder=”0″ allowfullscreen></iframe>{/source} WOD Warmup Set-up gear and then: 200 meter row 2 power clean @ 1/2 weight. 4 Box jumps 24/20 4 wall balls […]

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  • 08/28/2013 WOD

    By admin | In WOD | on August 27, 2013

    Wednesday 08/28/2013 Skill Warm Up: EMOM 8 minute- Even- 30 second PVC Pipe Overhead Squat hold Odd- 5 Beat swings {source}<iframe width=”460″ height=”259″ src=”//www.youtube.com/embed/9o3lMxU2D_Q” frameborder=”0″ allowfullscreen></iframe>{/source} Strength: HAP = Heavy As Possible 5X5 Pullups HAPevery 90 sec 5×5 Snatch Push Press HAP Ascending sets No misses, lift every 90 sec {source}<iframe width=”460″ height=”259″ src=”//www.youtube.com/embed/tRNmIxi15iQ” frameborder=”0″ […]

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  • 08/27/2013 WOD

    By admin | In WOD | on August 26, 2013

    Tuesday 08/27/2013 Skill Warm Up: EMOM X 12 MINUTES Even- couch stretch, 20 sec per leg (every other minute is open/extended) Odd- 20 second hand stand hold {source}<iframe width=”420″ height=”315″ src=”//www.youtube.com/embed/-ZX1QMTdAC4″ frameborder=”0″ allowfullscreen></iframe>{/source} WOD: Run 800 Meters 50 Double Unders 40 Box Jumps 24/20 30 Kb swings 55/35 20 H.Release Pushups 10 Bar muscle ups […]

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  • 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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