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WODs

  • 05/13/2013 WOD

    By admin | In WOD | on May 13, 2013

    Monday 05/13/2013 Olympic: EMOM 8 Minutes @ 75% 1RM Jerk 2 Split Jerks (you may use a rack or take it from the ground) Strength: 4 x 5 Clean Pull @ 75% 1RM Clean Rest 90 seconds between sets {source}<iframe width=”460″ height=”345″ src=”http://www.youtube.com/embed/6SvyPlv-X08″ frameborder=”0″ allowfullscreen></iframe>{/source} WOD: 10 Min AMRAP 5 Man Makers, 35/20 30 Double […]

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  • 05/10/2013 WOD

    By admin | In WOD | on May 10, 2013

    Friday 05/10/2013 Olympic: EMOM 8 Minutes @ 65% 1RM Clean Hang Power Clean Power Clean Front Squat Strength: 4 x 5 Shoulder Press @ 65% 1RM Every 90 seconds WOD: For Time: 30-20-10 Double Unders CTB Pull Ups  

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  • 05/09/2013 WOD

    By admin | In WOD | on May 9, 2013

    Thursday 05/09/2012 Gymnastics: 5 x 5 Pull Ups. Use bands or weights to make 5 reps challenging. Pull Every 2 minutes WOD: For Time: 10 Ring Dips 20 Sit Ups 30 HR Push Ups 40 OH Walking Lunges, 45/35 50 Kettlebell Swings, 55/35 40 OH Walking Lunges, 45/35 30 HR Push Ups 20 Sit Ups […]

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  • 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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