WELCOME..!


9/2/14 WOD

1) Back Squat:
5-5-5-5-5

2) 5 rounds for time of:
200 m Run
12 K.B.S. (55/35)
8 C.2.B. Pullups




8/29/14 WOD

1) Build to today’s Heavy Snatch in 10 min or less

2) “FIGHT GONE BAD”
3  5 min rounds for max reps of:
1 min Wall Ball
1 min Sumo Dead Lift High Pull
1 min Box Jumps
1 min Push Press
1 min Row for max cal.

-rest 1 min-




8/28/14 WOD

1) Mobility and Maintenance

2) 8 Round Tabata of:
Winmills(alternate arms each round, 20 sec right arm, 20 sec left, 4 each arm)

-rest 30 sec-

8 Round Tabata of:
H-Holds

-rest 30 sec-

8 Round Tabata of:
Double Unders

-rest 30 sec-

8 Round Tabata of:
Sit Ups

 




8/27/14 WOD

1) Build to today’s Heavy Clean and Jerk in 15 min

2) 20 min EMOM:
Even min: 3 Back Squat @ 65%-70%
Odd Min: 10-15 H.R. Push Ups




8/26/14 WOD

1) Build to a Heavy 3 Rep Dead Lift in 15 min or less

2) for time:
10 – 1 Ladder of:
C2B Pullups
Box Jumps (30/24)
Med Ball V-Sits (20/14)