WELCOME..!


4/24/15 WOD

Skill: 3 Rounds(10 min cap)
1/3 Parking Lot Run
6-10 Goblet Squats
6-10 H.S.P.U

Technique:
Build to Today’s Heavy Clean and Jerk in 10 min or less

WOD: “Apollo 13″
13 min Partner Game AMRAP of:
200 m Med Ball Run
Max Combined K.B.S.(55/35)
*1 partner runs with med ball while the other accumulates  as many K.B.S. as possible until the partner returns, then partners switch and K.B.S. is scored as 1 running total.




4/23/15

Mobility – Skill Improvement – Make Up WOD




4/22/15 WOD

Skill: 4 Rounds
5 Pull Ups
5 Ring Dips
5 Wall Ball

Technique:
2 rep Dynamic Effort Banded Back Squat @ 50%
12 Sets

WOD: for time
21-15-9-6-3
Wall Ball
Toes 2 Bar

Finisher:
750 m Row
100 O.H. Band Extensions

 




4/21/15 WOD

Skill:
Build to 90% of your max Dead Lift with a  Sumo Dead Lift

Technique:
2 rep Dynamic Effort Sumo Dead Lift: 10 sets @ 70-75%

WOD:
12-10-8-6-4-2 rep/rounds of:
Straight Leg Sumo Dead Lift(95/65)
Hang Power Clean(95/65)
Burpees

Finisher:
50 Good Mornings(45/35)
50 Med Ball V-Sit




4/20/15 WOD

Skill: 3 rounds of:
7-10 Ring Dips
7-10 Med Ball Clean
Nose to Wall Hand Stand Hold 45-60 Sec.

Technique: Build to today’s Heavy O.H. Squat in 15 min or Less

WOD: 5 rounds for time of:
6 Ring Dips
8 O.H.S.
10 Box Jumps

Finisher:
100 Med Ball Russian Twists
100 Barbell Tick Tocks