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WODs

  • 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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  • 08/14/2013 WOD

    By admin | In WOD | on August 14, 2013

    Wednesday 08/14/2013 Olympic: 1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk) {source}<iframe width=”460″ height=”345″ src=”//www.youtube.com/embed/Hk_op9B3Zbs” frameborder=”0″ allowfullscreen></iframe>{/source} 2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang, Jerk) @ 90% of Max from #1 – rest 90 sec. WOD: 6 rounds 50m Sled drags 135/95 25 Sit Ups […]

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  • 08/13/2013 WOD

    By admin | In WOD | on August 13, 2013

    Tuesday 08/13/2013 Gymnastics: 5 x ME HR Push Ups Rest 2 minutes between rounds WOD: 5 minute AMRAP 5 Snatches 95/65 20 Double Unders 2 Minutes Rest 5 Minute Amrap 5 Thrusters 95/65 20 Double Unders  

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  • 08/12/2013 WOD

    By admin | In WOD | on August 11, 2013

    Monday 08/12/2013 Olympic: 1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang). {source}<iframe width=”460″ height=”259″ src=”//www.youtube.com/embed/QoeW6rhbh7I” frameborder=”0″ allowfullscreen></iframe>{/source} 2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec. WOD: With no rest between sections: 1 minute ME Air Squats 3 minute AMRAP of: 10 Burpees […]

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