WELCOME..!


9/19/14 WOD

1) Build to a Heavy Clean & Jerk in 10 min

2) 3 Rounds for time
5 Deadlifts @ 70%
10 Burpees Over the Bar
15 H.S.P.U.
20  Pullups




9/18/14 WOD

1) Mobility & Maintenance

2) 10 min of Handstand Walking Practice

3) Run 2 mi. for time




9/17/14 WOD

1) Build to a Heavy Snatch in 10 min or less

2) Back Squat:
10 building sets of 3 Rep Negative Pause Bottom Squat :
4 sec. decent -1 sec. pause – 1 sec. up – 1 sec. pause at top
Start @ 30% and go by feel on these. stick to the tempo.

3) Tabata mash up 8 rounds
K.B.S (55/35)
Double Unders




9/16/14 WOD

1) Build to a Heavy Jerk in 15 min or Less

2) for time:
75 Sit Ups
Run 600 m.
30 Push Push(95/65)
Run 400 m
20 Push Press
Run 200 m
10 Push Press
75 Sit Ups




9/15/14 WOD

1) Build to Today’s Heavy Clean in 15 min or less

2) 5 Rounds for time of:
5 Power Cleans @70-75% of Today’s Heavy 1
10 Wall Ball
15 Pullups