WELCOME..!


9/4/15 WOD

Take 10 min to build to today’s heavy Snatch

Take 10 min to Build to todays heavy Clean and Jerk

WOD: 6 min AMRAP of:

4 power clean (155/105)

24 double unders

10 pull ups

Rest 4 minutes

6 min AMRAP of:

4 power clean (155/105)

24 double unders

10 pull ups




9/2/15 WOD

Max Effort OH Squat

Snatch Grip RDL 5×5

Tabata Mash Up: 8 rounds : Ring Dips & Russian KBS

 




9/1/15 WOD

build to a heavy 1 rep push press in 10 min

WOD: FOR TIME:

24 double unders

48 pull ups

24 double unders

48 kettle bell snatches(45/30)

24 double unders

48 sit ups

24 double unders

48 air squats

24 double unders

48 push press (95/65)

24 double unders

48 wall ball

24 double unders




8/31/15 WOD

Skill: 3 rounds of:

10 box jumps

10 HSPU

10 pull ups

Technique: Build to 75% of you max clean

WOD: 20 MIN EMOM

ODD MIN: 3 power cleans @ 75% of your max

EVEN MIN: 6 burpees




8/28/15 WOD

Technique: Build to a heavy Clean & Jeri in 10 min or less

WOD: 5 rounds for time of:

12 hang power clean (135/95)

12 box jumps (24/20)

12 shoulder to OH (135/95)

12 burpees