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WODs

  • 01/21/2012 WOD

    By admin | In WOD | on January 21, 2013

    Monday 01/21/2012 Olympic: 20 Minute total (6 Min to warm up) 14 Minute E2MOM 1×7 Clean&Jerk (Heavy as Possible for day) You have 7 attempts to PR if a PR is attempted and missed more than twice, you will drop weight and lift a weight across for remaining reps..This would look like this with a […]

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  • 01/18/2013

    By admin | In WOD | on January 18, 2013

    Friday 01/18/2013 Oly: Every 2 minutes-Snatch-@ 80%(weekly max) 1×5 Rest 5 minutes and set up for Clean and Jerk Every Two minutes-Clean & Jerk- @ 80%(weekly max) 1×5 WOD: Complete one of the following:If your Fran time is over 2:40 for Men and 3:10 for women do Fran. A.  Fran21-15-9:Thrusters, 95/65Pull upsIf your Fran time is under 2:40/3:10 for women do the following:30-20-10:Thrusters, 95/65Pull ups            

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  • 01/17/2013 WOD

    By admin | In WOD | on January 17, 2013

    Thursday 01/17/2013 Skill Practice: Double Unders WOD: 30 minute cap (Scale accordingly) 5 rounds: 40 Double unders 30 Box jumps, 24/20 20 Kettlebell swing 55/35      

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  • 01/16/2013 WOD

    By admin | In WOD | on January 16, 2013

    Wednesday 01/16/2013 DROM and Barbell W/U (10 minutes) Oly: 20 Minute total (6 Min to get to get to 75-80%) 14 Minute E2MOM 1×7 Snatch (Heavy as Possible for day) You have 7 attempts to PR if a PR is attempted and missed more than twice, you will drop weight and lift a weight across […]

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  • 01/15/2012 WOD

    By admin | In WOD | on January 15, 2013

    Tuesday 01/15/2012 Skill: Pull ups {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/qZ6NX4yQLCo” frameborder=”0″ allowfullscreen></iframe>{/source} WOD: “Helen” 3 RFT: 400m Run 21 KBS (55, 35) 12 Pull ups Rest 6 minute Row 20 second sprint 40 second active recovery for total calories  

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