WELCOME..!


10/31/14 WOD

HAPPY HALLOWEEN!

1) Build to today’s Heavy 1 rep Clean and Jerk in 10 min or less:

2) “Grace”

for time:
30 Power Clean & Jerk (135/95)

SAMSUNG photo 1 (1) photo (7) photo (9) photo (8) photo 5




10/30/14 WOD

1) Mobility and Maintenance

2) 6 rounds for time of:
5 T.K.G.U. Right Arm
10 V-Sits
5 T.K.G.U. Left Arm
10 Box Jumps

 




10/29/14 WOD

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

2) using 90% of Today’s Clean: perform 3 sets of max Rep Front Squats

3) Tabata This(8 rounds):
Goblet Squats
Ring Rows
Double Unders




10/28/14 WOD

1) Find Today’s Max Strict Press

2) 5 rounds of:
1 min max rep K.B. Push Press(40/30)
1 min max rep Sit Ups
1 min max rep Box Jumps (20/16)




10/27/14 WOD

1) Build To a Heavy Snatch in 15 min 

2) Using 90% of today’s Snatch, perform 3 sets of Max Rep O.H. Squats

3) 10 Round Tabata Mash Up Of:
K.B.S
Jumping Lunges