WELCOME..!


12/18/14

1) Mobility

2) Open Gym/Skill Improvement




12/17/14 WOD

1) Build to a Heavy Clean in 10 min or Less

2) 6 Sets of: (15 min)
3 Hang Cleans @75-80% of Today’s heavy 1

2) 3 Rounds of:
1 min max reps: Pull Ups
1 min max reps: Goblet Squat Cleans
1 min max reps: H.R. Push Ups
1 min max reps: K.B.S
– rest 1 Min -




12/16/14 WOD

1) 4 Min Warm Up AMRAP of:
3 Pullups
6 Push Ups
9 Squats

2) Build to a 1 RM Strict Press

3) 8 Round Tabata Mash Up:
Single Arm K.B. Push Press(45/30)
Box Jumps(20/16)
Single Arm K.B. Push Press(45/30)
Burpees




12/15/14 WOD

1) Build to Todays Heavy Snatch in 10 min or Less

2) using 70 % of today’s snatch perform 3 sets of max rep O.H.S

3)12 roundTabata Mash Up of:
Wall Ball
Toes 2 Bar

 




12/12/14 WOD

1) Build to Today’s Heavy Clean and Jerk in 10 min

2) Every Min on the Min for 10 min
2 Power Cleans @ 75-80% + 5 Burpees

3) for Max Reps 
2 min H.S.P.U
-rest 1 min-
2 min Max reps Strict Pull Ups
-rest 1 min-
2 min Max reps Wall Balls
-rest- 1 min
1 min H.S.P.U
-rest 30 sec-
1 min Max reps Strict Pull Ups
-rest 30 sec-
1 min Max reps Wall Balls