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WODs

  • 07/18/2013 WOD

    By admin | In WOD | on July 17, 2013

    Thursday 07/18/2013 Gymnastics: 5 x 5 Pull Ups WOD: AMRAP 7 Minutes 5 Bar Muscle Ups Run 200m 5 ManMakers, 35/20 Rest 4 Minutes For Time: 65 Power Cleans 135/95 At the top of every minute, do 3 Burpees WOD starts with 3 burpees. Scale appropriately! This should not be more than an 8-10 minute […]

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  • 07/17/2013 WOD

    By admin | In WOD | on July 17, 2013

    Wednesday 07/17/2013 Strength: Take 20 minutes to establish a new 1RM Deadlift. WOD: “Helen” Three Rounds for Time: Run 400m 21 KB Swings, 55/35 12 Pull Ups  

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  • 07/16/2013 WOD

    By admin | In WOD | on July 16, 2013

    Tuesday 07/16/2013 Gymnastics: 5 x ME Pull Ups WOD: AMRAP 10 Minutes 5 Shoulder-to-Overhead, 115/75 10 Deadlift, 115/75 15 Box Jumps, 24/20 Rest 4 Minutes AMRAP 7 Minutes 10 Wallballs, 20/14 5 HSPU

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  • 07/15/2013 WOD

    By admin | In WOD | on July 14, 2013

    Monday 07/15/2013 Olympic: EMOM 8 Minutes @ 70% 1RM Clean & Jerk 1 Clean 1 Hang Clean 2 Jerks Strength: 4 x 4 Bench Press Escalating weight as needed to make 4 reps difficult. Rest 90 seconds. WOD:(15 min cap) 50-30-10 Double Unders HR Push Ups Walking Lunges  

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  • 07/12/2013 WOD

    By admin | In WOD | on July 12, 2013

    Friday 07/12/2013 Olympic: Take 20 minutes to establish a new 1RM Snatch WOD: For Time: (15-Minute Cap) 35-20-10 Hip Extensions Push Press, 45/35 Burpees {source}<iframe width=”460″ height=”259″ src=”//www.youtube.com/embed/hVTYRjSDyC4″ frameborder=”0″ allowfullscreen></iframe>{/source}

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