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WODs

  • 05/08/2013 WOD

    By admin | In WOD | on May 8, 2013

    Wednesday 05/08/2013 Olympic: EMOM 8 Minutes @ 65% 1RM Jerk Push Press Power Jerk Jerk Strength: 4×5 Deadlift @ 65% 1RM Lift every 90 seconds WOD: Three Rounds for Time 2 Rope Climbs, 15 feet each 15 Burpees 10 Knees-to-Elbows  

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  • 05/07/2013 WOD

    By admin | In WOD | on May 7, 2013

    Tuesday 05/07/2013 Gymnastics: 5 x ME Strict Pull Ups. Use bands to allow 7-8 reps per set Add weight if able Pull up every 2 minutes WOD: “Nancy” Five Rounds for Time Run 400m 15 Overhead Squats, 95/65  

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  • 05/06/2013 WOD

    By admin | In WOD | on May 6, 2013

    Monday 05/06/2013 OLY: EMOM 8 Minutes @ 65% 1RM Snatch 1-Hang Power Snatch 1-Power Snatch 1-Overhead Squat Strength: 4×5 Back Squat at 65% 1RM Lift Every 90 seconds WOD: AMRAP 8 Minutes 12 Wallballs, 20/14 12 Box Jumps, 30/24  

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  • 05/03/2013 WOD

    By admin | In WOD | on May 3, 2013

    Friday 05/03/2013 Strength/Gymnastics: 12 minute EMOM Even 0-2-4-6-8-10 4 Front Squats @ 75% 1 rep (no rack take first rep from the floor) Odd 1-3-5-7-9-11 5 Strict Chin Ups Use bands or ring rows as needed. Do weighted if possible WOD: Three Rounds for Time: 5 HSPU 10 Box Jump Over 30/24 15 V-Ups For […]

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  • 05/02/2013 WOD

    By admin | In WOD | on May 2, 2013

    Thursday 05/02/2013 Strength: Overhead Squat, 5×5 @ 75% 1RM OHS Lift every 2 minutes Ref 04/17/2013 WOD: Five Rounds for Time: Run 800m Rest 90 Seconds

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