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WODs

  • 06/17/2013 WOD

    By admin | In WOD | on June 17, 2013

    Monday 06/17/2013 Olympic: EMOM 8 Minutes @ 80% 1RM 2 Jerks Strength: 4×3 Snatch Pull @ 80% 1RM WOD: AMRAP 10 Minutes 15 Power Snatch, 75/55 15 Box Jumps, 30/24  

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  • 06/14/2013 WOD

    By admin | In WOD | on June 14, 2013

    Friday 06/14/2013 Olympic: EMOM 8 Minutes @ 70% 1RM 1 Power Snatch 1 Hang Power Snatch 1 Snatch Strength: 4 x 3 Back Squat @ 70% 1RM WOD: Three Rounds for Time: 6 Deadlift, 225/155 9 Hand-Release Push Ups 200m Carry a Single 70/55 KB Please remember that there will only be 530am and 9am […]

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  • 06/13/2013 WOD

    By admin | In WOD | on June 13, 2013

    Thursday 06/13/2013 Gymnastics: 5 x 5 Pull Ups Use bands or weights to make 5 reps challenging WOD: For Time: Run 800m 20 Step Ups onto 20/16 Box, 115/75 Barbell on back 5 Rope Climbs 20 Step Ups onto 20/16 Box, 115/75 Barbell on back Run 800m  

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  • 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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