3/28/14 WOD

3/28/14 WOD

WOD: 16-14-12-10-8-6-4-2 Thrusters(95/65) Bar Facing Burpees Open Competitors: WORKOUT 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. […]

3/27/14 WOD

3/27/14 WOD

1) Mobility and Maintenance *spend extra special time rolling the IT Band and then move to the glutes, Learn the “Monkey Bar Smash!” 2) with a 12 min Clock switching at the top of each min: 1 min Farmer Carry for distance 1 min Max Box Jumps 1 min Farmer Carry for distance 1 Min […]

3/26/14 WOD

3/26/14 WOD

1) K.B. Snatch Work : 10 min 2) Building sets of RDL’s (take the weight from the Rack ) 3-3-3-3-3-3 start @ 35-40% of your Dead Lift, Focus on HIP FLEXION, Build only if the Spine stays locked in and the bar gets to 3-4 in. Below the bottom of the knee. 3) 10-1 Ladder […]

3/25/14 WOD

3/25/14 WOD

1) Find Today’s Heavy 3 rep Back Squat – 15 min or less 2) 4 rounds for time of: 5 Thrusters (115/75) 5 Burpees over the Bar – rest 3 min – 3 min AMRAP of: Burpee Pullups

3/24/14 WOD

3/24/14 WOD

1) 8 Min EMOM: 4 Power Cleans @ 70-75 % 2) Using the Same bar as the Cleans: 5 sets of 3 RDL’s *stop with the Bar 2 in below the knee each rep, Keep the shins vertical, focus on hip flexion, not spinal flexion. De-load the bar if necessary for a perfect position 3) […]

3/21/14 WOD

3/21/14 WOD

WORKOUT 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and repetitions […]

3/20/14 WOD

3/20/14 WOD

1) Mobility and Maintenance 2) for time: 100 Double Unders 3 T.K.G.U + Winmill ea. arm 5 T.2.B. Handstand Walk 50 yds 3 T.K.G.U + Winmill ea. arm 5 T.2.B. 50 Grasshoppers 3 T.K.G.U + Winmill ea. arm 5 T.2.B. 50 Jumping lunges 3 T.K.G.U. + Winmill ea. arm 5 T.2.B. 100 Double Unders *Today […]

3/19/14 WOD

3/19/14 WOD

1) 3 Position Snatch EMOM: 8 min High Hang + Low Hang + Floor 2) For Time: 30 V-Sits 30 Box Overs 30 H.R. Pushups 30 Back Ext. 30 Pullups 30 Wall Ball * Open Competitors, Today Should Be a 50% effort day, Focus on moving well and to a full range of motion. Listen […]

3/18/14 WOD

3/18/14 WOD

1) Find Today’s Heavy Jerk in 15 min or less 2) 4 Min AMRAP of: 5 Burpees 10 H.S.P.U. 15 K.B.S. -rest 2 min- 3 Min AMRAP of: 5 Burpees 10 H.S.P.U. 15 K.B.S. -rest 2 min- 2 Min AMRAP of: 5 Burpees 10 H.S.P.U. 15 K.B.S. 3) Optional Tabata H-Hold Cash Out  

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