5/30/14 WOD

5/30/14 WOD

1) Build to today’s heavy 1 rep Clean and Jerk in 15 min or less 2) for time: 6 Hang Goblet Squat Clean  (55/35) 36 Ring Dips 12 Hang Goblet Squat Clean 24 Ring Dips 24 Hang Goblet Squat Clean 12 Ring Dips 36 Hang Goblet Squat Clean 6 Ring Dips

5/29/14 WOD

5/29/14 WOD

1) Mobility Work 2) Handstand Progressions 3) Double Under Drills 4) 3 rounds for time of: 20 Toes 2 Bar 60 Double Unders 5)Hollow Rock Finisher 3 min

5/28/14 WOD

5/28/14 WOD

1) Power Clean EMOM: 8 sets 3 reps @ 65-75% 2) RDL’s 4-5 reps with same bar 3 sets 3) Tabata This: 8 rounds Ring Attack Wall Ball H-Hold  

5/26/14 WOD

5/26/14 WOD

Memoorial Day ” MURPH” Run 1 mile with a 20lb weighted vest 100 pullups 200 pushups 300 squats Run 1 mile with a 20lb weighted vest:

5/23/14 WOD

5/23/14 WOD

1) Find Today’s Heavy Snatch in 10 min or less: 20 min AMRAP of: 3 Squat Snatches @ 70-75% (scale to O.H. Squat) 15 Pullups 200 m Run

5/22/14 WOD

5/22/14 WOD

1) Mobility and Maintenance  2) Turkish Get Up FUN! Find the Heaviest 2 Rep Turkish Get Up you can Perform (2 with ea. Arm) 3) Tabata This: 8- rounds Double Unders H-Hold 4) cool down run: 800 m – 1 mile 

5/21/14 WOD

5/21/14 WOD

1)Build to a 5 rep Dead Lift with Perfect Form -or- Build to a 5 rep RDL with perfect form * If you are unable to keep the Perfect Back Position during Dead Lifts, you are doing RDL’s today, Check your egos at the door and understand that doing this cycle with all RDL’s will […]

5/19/14 WOD

5/19/14 WOD

1) Find Today’s Heavy 1 rep Clean and Jerk 2) for time: 800 m Run 12 Hang Clean and Jerk (135/95) 600 m Run 9 Hang Clean and Jerk 400 m Run 6 Hang Clean and Jerk 200 m Run 3 Hang Clean and Jerk

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