WELCOME..!


7/2/15 WOD

for time:

20 O.H. Lunges (75/55)
40 Ring Rows
30 K.B. Clean and Press(55/35)
40 Sit ups
20 O.H. Lunges (75/55)
40 Sit Ups
30 K.B. Clean and Press (55/35)
40 Ring Rows
20 O.H. Lunges (75/55)




7/1/15 WOD

Skill: 3 rounds for time:
50 Double Unders
15 K.B.S(55/35)
6 Muscle Ups

Technique:
Dynamic Effort Banded Dead Lifts:
2 reps every 40 sec. @ 75%: 12 sets

WOD:
10 round Tabata H-Holds




6/30/15 WOD

Skill: 2 rounds of:
10 Pull Ups
10 Ring Dips
10 OHS
50 Double Unders
3-5 Muscle Ups

Technique: 10 sets of:
Low Hang Snatch Pull + Mid Thigh Snatch + 2 in Below the Knee Snatch

WOD:
10-1 Ladder
Hang Power Snatch (95/65)
Burpee Box Jumps (20/16)

 




6/29/15 WOD

Skill: 2 Rounds
10 Squat Therapy
10 C.2 B. Pull Ups
10 Pistols
10 Ring Dips

Technique:
Dynamic Effort Front Squat
3 reps @ 55% every 40 sec. 12 sets

WOD:
5 rounds for time of:
Row 500 m
30 Ring Push Ups

Optional Finisher:
100 Russian Med Ball Twists
100 Banded Good Mornings




6/26/15 WOD:

Skill: Burgener Warmup

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

WOD: for time

30 Dead Lifts (135/95)
30 HSPU
25 Squat Cleans(135/95)
25 Ring Dips
20 Thrusters(135/95)
20 Pullups
15 O.H. Squat (135/95)
Run 400 M.
5 Pull Ups
10 Push Ups
15 Air Squats