WELCOME..!


10/1/14 WOD

1) Snatch:
Build to a Heavy 1 rep in 15 min or less

2) “Nancy”
5 rounds for time of:
400 m Run
15 O.H.S. (95/65)




9/30/14 WOD

1) Dead Lift:
5-5-5-5-5

2) with a 15 min running clock: perform 5 rounds of the following:
1 min Max Rep K.B.S(55/35)
1 Min Max Rep Sit Ups
1 Min Max Rep Box Jumps

 




9/29/14 WOD

1) 5 Rounds of:
2-3 Muscle Ups or 6 C2B Pullups + 6 Ring Dips
8 Pistols(4 ea. Leg)
3 Wall Walks
8 Box Overs(20/16) Be Quick!

2) with a 16 min running clock Perform the following every minute on the minute:
Even Min: 4 Front Squats @ 60-70%
Odd Min: 5/7 H.S.P.U




9/26/14 WOD

1) 5 round Tabata Mash Up Warm-up:
Wall Walk
Med Ball Clean

2) Back Squat: Every 90 Sec for 10 Sets:
4 reps: 4 sec down, 2 sec pause. 1 sec up, 1 sec rest
Sets 1 & 2 – 55%
Sets 3-10 – 60%

3)  10 min AMRAP of:
10 K.B.S
10 Pullups
10 Burpees 2 the Bar




9/25/14 WOD

1) Tabata Double Unders

2) Mobility and Maintenance

3)10 min of Turkish Getups
Choose a Weight you can Control Well, perform steady & controlled Turkish Getups alternating arms ea. rep.

4) 15-1 Ladder of:
Back Ext
Sit-ups
Grasshoppers