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WODs

  • 06/12/2013 WOD

    By admin | In WOD | on June 12, 2013

    Wednesday 06/12/2013 Olympic: EMOM 8 Minutes @ 70% 1RM 2 Jerks Strength: 4 x 3 Deadlift @ 70% 1RM WOD: 21-15-9 Power Clean, 95/65 Jumping Lunges, alternating legs Toes-to-Bar    

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  • 06/11/2013 WOD

    By admin | In WOD | on June 11, 2013

    Tuesday 06/11/2013 Gymnastics: 5 x ME Pull Ups Use bands or weights to yield 7-8 reps WOD: For Time: 10-9-8-7-6-5-4-3-2-1 Power Snatch, 95/65 1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps, 24/20 You will complete 10 Power Snatch then 1 Burpee Box Jump, then 9/2 until you are down to 1/10  

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  • 06/10/2013 WOD

    By admin | In WOD | on June 10, 2013

    Monday06/10/2013 Olympic: EMOM 8 Minutes @ 70% 1RM 1 Power Clean 1 Hang Power Clean 1 Front Squat Strength: 4 x 3 Shoulder Press @ 70% 1RM WOD: AMRAP 10 Minutes 10 KB Snatch, 55/35, alternating arms 20 Double Unders 10 Sit Ups The Big Ass Fan is up and moving some air!! Enjoy the […]

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  • 06/07/2013 WOD

    By admin | In WOD | on June 7, 2013

    Friday 06/07/2013 Olympic: Take 25 minutes to establish a 1RM Snatch WOD: AMRAP 12 Minutes Run 200m 3 Rope Climbs, 15 feet each 10 Pistols, alternating legs  

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  • 06/06/2013 WOD

    By admin | In WOD | on June 6, 2013

    Thursday 06/06/2013 Gymnastics: 5 x 5 Dips – Rest 90 seconds between rounds Work on stabilization on the rings, use a box or if possible add weight WOD: “Cindy” AMRAP 20 Minutes 5 Pull Ups 10 Push Ups 15 Air Squats  

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