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WODs

  • 04/26/2013 WOD

    By admin | In WOD | on April 26, 2013

    Friday 04/26/2013 Oly: Establish 1 rep max Clean & Jerk WOD: 21-15-9 Deadlift 50% 1 rep max Hand Release Push Ups

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  • 04/25/2013 WOD

    By admin | In WOD | on April 25, 2013

    Thursday 04/25/2013 WOD: “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

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  • 04/24/2013 WOD

    By admin | In WOD | on April 24, 2013

    Wednesday 04/24/2013 OLY: 8 min EMOM 1 Snatch 1 Hang Snatch 1 OHS @ 70% 1rep Snatch Strength: 6 min EMOM 3 Front Squat @ 80% WOD: 3 Rounds for time 15 pull ups 15 KB Swing 55/35 15 Double Unders

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  • 04/23/2013 WOD

    By admin | In WOD | on April 23, 2013

    Tuesday 04/23/2013 Skill Rowing {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/wn6ZYAnSYhU” frameborder=”0″ allowfullscreen></iframe>{/source} WOD: Tommy V (25 min cap)For time115/75 pound Thruster, 21 reps15 ft Rope Climb, 12 ascents115/75 pound Thruster, 15 reps15 ft Rope Climb, 9 ascents115/75 pound Thruster, 9 reps15 ft Rope Climb, 6 ascents

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  • 04/22/2013 WOD

    By admin | In WOD | on April 22, 2013

    Monday 04/22/2013 Gymnastics: 5 rnds of ME strict pull ups Use rings, bands, and weighted if capable Pull up every 2 minutes Strength: 15 minutes to establish Max Back Squat WOD: AMRAP 105 Man Makers, 35/2010 Sit Ups15 Box Jumps, 24/20

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