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WODs

  • 02/27/2013 WOD

    By admin | In WOD | on February 27, 2013

    Wednesday 02/27/2013 Strength: 4×3 Shoulder Press @ 85% 1RM Lift every 90 seconds Warm Up for Front squat 8 minutes EMOM 7 mins Front Squat @ 85% 1RM Set up for WOD 5 Minutes WOD: AMRAP 8 10 Sit Ups 2 Rope Climbs, 15 feet each 15 Double Unders

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  • 02/26/2013 WOD

    By admin | In WOD | on February 26, 2013

    Tuesday 02/26/2013 Coaching/Skill: Double Unders  We only have a few days left before the open so lets start working on the skills we know will come up!! HERO WOD: “Rankel” AMRAP 20 minutes 225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters The rep scheme is 6, 7, […]

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  • 02/25/2013 WOD

    By admin | In WOD | on February 25, 2013

    Monday 02/25/2013 DROM and Bar Warm Up Strength: Take 20 mins to establish a 1RM Snatch Rest 8 min warm up for BS 5×3 Back Squat @ 80% 1RM Lift every 2 minutes for 5 rounds Rest 5 minutes set up for WOD WOD: AMRAP 12 5 HSPU 15 Knees-to-Elbows 20 Double Unders

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  • 02/22/2013 WOD

    By admin | In WOD | on February 22, 2013

    Friday 02/22/2013 Strength: 5×5 OHS @75% your 1 rep Snatch Lift every 2 minutes for 5 sets Rest for 10 Minutes (warm up for next lift) EMOM for 7min, Hang Power C&J @ 85% 1RM Rest for 8 minutes (set up for WOD) WOD: AMRAP 12 20 Wall Balls, 20/14 10 Toes-to-Bar Run 200m

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  • 02/21/2013 WOD

    By admin | In WOD | on February 21, 2013

    Thursday 02/21/2013 Skill Coaching MU Progression Ring Dips WOD: 300 Workout For Time: 25 Pull Ups 50 Deadlifts, 135/95 50 Push Ups 50 Box Jumps, 24/20 50 Floor Wipers, 135/95 (touch both plates for 1 rep) 50 One-Arm KB C&J, 35/25 (total..not each arm) 25 Pull Ups {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/6RFJS8HE4dY” frameborder=”0″ allowfullscreen></iframe>{/source} {source}<iframe width=”460″ […]

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