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WODs

  • 08/21/2013 WOD

    By admin | In WOD | on August 20, 2013

    Wednesday 08/21/2013 Strength: HBBS: 1 x 10 @ 60% 1RM 1 x 8 @ 65% 1RM 1 x 6 @ 70% 1RM 1 x 6 @ 75% 1RM 1 x 6 @ 80% 1RM WOD: AMRAP 10 Minutes Medball Run 200m, 20/14 10 Push Press, 95/65 2 Rope Climbs, 15 feet each Followed by: Tabata […]

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  • 08/20/2013 WOD

    By admin | In WOD | on August 20, 2013

    Tuesday 08/20/2013 Gymnastics: 5 X ME Pull Ups Skill: MU Progression Bar and Ring WOD: AMRAP 15 Minutes Run 200m 10 Hang Power Cleans, 135/95 10 HR Push Ups

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  • 08/19/2013 WOD

    By admin | In WOD | on August 19, 2013

    Monday 08/19/2013 Olympic: 1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee) Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep. 2) 3X3 Pause Snatch @ 90% of […]

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  • 08/16/2013 WOD

    By admin | In WOD | on August 15, 2013

    Friday 08/16/2013 Strength: 1) HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75% Rest 2 Minutes between sets WOD: For Time: 3 Rounds 5 Bar Muscle-ups 5 Deficit handstand push-ups (45/25 plate with abmat for males 45lb/abmat females) Then: 135/95 pound barbell Overhead walking lunges, 90 feet Sub for Bar MU will be Jumping Bar MU or C2B PU […]

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  • 08/15/2013 WOD

    By admin | In WOD | on August 14, 2013

    Thursday 08/15/2013 WOD: RX 70/55 Scale 55/35 12 minute Ladder 15 Calorie Row 2 KB Goblet Squats 2 KB SDLHP 2 KB Swing 2 KB Snatches Row 15 Calories 4… Continue the ladder adding 2 reps per round until time is up. Rest 2 Minutes 2 Minute ME Cleans RX 225/155 Scale 155/135

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