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WODs

  • 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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  • 02/20/2013 WOD

    By admin | In WOD | on February 20, 2013

    Wednesday 02/20/2013 Strength: Take 20 mins to establish a 1RM Front Squat 10 minutes to warm up for below: 5×3 Shoulder Press @ 80% 1RM Rest 60 secs after each set WOD: AMRAP 10 15 KB Swings, 55/35 5 HSPU

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  • 02/19/2013 WOD

    By admin | In WOD | on February 19, 2013

    Tuesday 02/19/2013 WOD: For Time: (16 Minute Cap) 30-20-10 KB Snatch, 55/35 GHD Sit Up Rest 10 minutes (set up for WOD 2) AMRAP 16 minutes 10 Wallballs, 20/14 10 Box Jumps, 24/20 10 Deadlift @ 50% 1RM 10 Burpees

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