WELCOME..!


5/26/15 WOD

Skill:
Double Unders

Technique:
7 min Rowing
7 min Turkish Get Ups

WOD:
“Annie:
50-40-30-20-10
Double Unders
Sit Ups

 




5/22/15 WOD

Skill:
200 m Run
7 O.H.S with a Bar
200 m Run
6 Drop Snatch with a Bar
200 m Run
5 Snatch Balance with a Bar

Technique:
Build to Today’s Heavy Hang Snatch in 12 min or less

WOD:
300 m Run
30 Wall Ball
300 m Run
40 Ring Attacks
300 m Run
30 O.H.S. (135/95)
300 m Run
40 Ring Attacks
300 m Run
30 Wall Ball




5/21/15 WOD

Mobility – Skill – Make Up WOD




5/20/15 WOD

Skill: 2 rounds of:
6-10 Squat Therapy Reps
6-10 Strict Pull Ups
6-10  Ring Dips
6-10 K.B. Single Leg RDL’s
20 yd. Handstand Walk
50 Double Unders

Technique:
2 Rep Dynamic Effort Banded Back Squats
10 Sets @ 60%

Test: 1
Max Unbroken Pull Ups

WOD 2: Row Sprints:
8 sets of max cal Row for 30 sec.
rest 90 sec.

 




5/19/15 WOD

Skill: 3 rounds of:
3-5 Muscle Ups/6 Pull Ups & 6 Ring Dips
6 Knee jumps
20 Yd hand Stand Walk

Technique:
Build to today’s heavy Jerk in 12 min or less.

WOD:
12-1 Ladder of:
Push Press (115/80)
Med Ball V-Sit

Finisher:
100 Band Pull Downs hammer grip