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WODs

  • 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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  • 01/14/2013 WOD

    By admin | In WOD | on January 14, 2013

    Monday 01/14/2012 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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  • 01/11/2013 WOD

    By admin | In WOD | on January 11, 2013

    Friday 01/11/2013 Oly: 5 minutes to warm up C&J E2MOM (10 Min Total) Clean and Jerk- @ 80%(weekly max) 1×5 5 minutes to warm up for Snatch E2MOM (10 Min Total) Snatch-@ 80%(weekly max) 1×5 WOD: For time: Rope climb (6 – 4 – 2) T2B (24-16-8)  

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  • 01/10/2013 WOD

    By admin | In WOD | on January 9, 2013

    Thursday 01/10/2013 Skill: Box Jump -(practice different dismounts and repeats) {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/lE_z2wvC4oI” frameborder=”0″ allowfullscreen></iframe>{/source} WOD: 20Minute Amrap- 400M run 10 KB Swings, 55/35 10 Box jumps, 24/20

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