• Categories WOD

    121117

    Strength
    5 Sets of:
    2 Pause Front Squats
    WOD
    Run 400m
    30 Power Cleans, 95/65 Adv 115/75
    30 OH Standing Lunges
    30 Power Cleans
    Run 400m

  • Categories WOD

    120917

    WOD
    In teams of 2
    2 Rounds for time of:
    50 Box Jumps, 24/20
    50 HR Pushups
    50 Goblet Squats
    50 KB Snatch
    50 Burpees
    Run 600m

  • Categories WOD

    120817

    Strength
    5 Sets of:
    3-Position Snatch
    WOD
    4 Rounds for time
    5 Shoulder 2 Overhead, 155/105 Adv 185/125
    8 Back Rack Lunges
    12 Toes 2 Bar Adv 6 MU

     
     

  • Categories WOD

    120717

    WOD Make up/Active Recovery/ Yoga
    Mobility and Maintenance

     
     

  • Categories WOD

    120617

    Strength
    5 Sets of:
    3 Position Clean + Split Jerk
    (Floor,Hang,High)
    WOD
    2 Rounds of:
    2 min Cal Row/Bike
    1 min rest
    2 min DB Snatch, 50/30 Adv 70/50
    1 min rest
    2 min Wallballs, 20/14 Adv 30/20
    1 min rest

  • Categories WOD

    120517

    Strength
    3 Sets of:
    5-7 Strict Press
    4-6 Weighted Pullups
    -rest 90 sec between movements-
    WOD
    50 Thrusters, 45/35
    40 KB Swings, 24/16
    30 Burpees
    20 Pullups
    100 Double Unders
    20 Pullups
    30 Burpees
    40 KB Swings
    50 Thrusters
    *Control Barbell

  • Categories WOD

    120417

    Strength
    5×2 Back Squats
    WOD
    2 Sets of:
    AMRAP 5 min
    2,2,4,4,6,6 and so on
    Deadlifts, 225/155 Adv 275/185
    Ring Dips Adv HSPU
    -Rest 2 min-

  • Categories WOD

    120217

    WOD
    Teams of 2, 20min:
    Row or Bike 100 Cal
    with the remaining time
    complete alternating rounds of
    8 DB Snatch, 50/30 Adv 70/50
    12 Box Jump Overs, 24/20 Adv 30/24

     

  • Categories WOD

    120117

    Strength
    5 Sets of:
    Snatch Balance + OHS
    WOD
    For Time
    21-15-9 reps of:
    Power Cleans, 135/95 Adv 165/115
    Front Squats
    Pullups Adv C2B
    x3 Double Unders

  • Categories WOD

    112917

    Strength
    4 Sets of:
    8-10 Alternating Reverse Lunges
    8-10 Strict Pullups
    WOD
    AMRAP 12min of:
    12 KB Swings, 24/16 Adv 32/24
    10m Broad Jump
    12 Wallballs, 20/14 Adv 30/20
    10m Broad Jump