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WODs

  • 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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  • 06/05/2013 WOD

    By admin | In WOD | on June 5, 2013

    Wednesday 06/05/2013 Strength: Take 20 minutes to establish a 1RM Back Squat WOD: For Time: Row 500m THEN 21-15-9 Burpees HSPU  

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  • 06/04/2013 WOD

    By admin | In WOD | on June 4, 2013

    Tuesday 06/04/2013 Gymnastics: 5 x ME Pull Ups – Rest 90 seconds between rounds WOD: For Time: 10 Shoulder to Overhead, 115/75 20 Sit Ups 30 Walking Lunge Steps, 45/25 Overhead 40 Double Unders 50 Kettlebell Swings, 70/55 40 Double Unders 30 Walking Lunge Steps, 45/25 Overhead 20 Sit Ups 10 Shoulder to Overhead, 115/75

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