7/30/14 WOD

7/30/14 WOD

1) O.H. Squat : 5-4-3-2-1 2) every 2 min for 23 min(12 sets): 2 Hang Squat Snatch w/2-3 sec pause in the bottom @ 70-75% + 5 Burpees * if the full depth is a struggle for you, receive the bar as low as you can on the snatch, then perform 2 O.H. Lunges ea. leg. […]

7/28/14 WOD

7/28/14 WOD

1) Dead Lift: 2-2-2-2-2 2) With a 15 min continuous clock. 5 rounds for max reps of: 1 min Hang K.B. Snatch alternating hands every 5  reps (55/35) 1 min Box Jumps 1 min Sit Ups

7/25/14 WOD

7/25/14 WOD

1)  1 Rep Clean Ladder: 12 sets of 1 rep Clean. Must build by only 5 or 10 lbs each set. Focus on a patient, smooth position pull from the floor, full extension into your Finish at the top, and then a fast catch receiving the bar ON TOP of the shoulders(not in front of […]

7/24/14 WOD

7/24/14 WOD

1) Mobility and Maintenance 2) Kipping Pull Ups/Chest to Bar Pull Ups/ Butterfly Pullups Work * be sure to listen to your hands and keep them healthy, think quality movement over quantity, 10 Perfect reps is always better than 50 sloppy ones when you are trying to improve. 3) Double Under Work 4) Tabata Mash […]

7/23/14 WOD

7/23/14 WOD

1) Jerk: 3-3-2-2-2-1-1-1 2) 3 Round for time of: 400 m Run 20 V-Sits 15 Push Press (60% of your max push press) 10 Alternating Pistols

7/21/14 WOD

7/21/14 WOD

1) Back Squat: 4-3-2-4-3-2 * perform the 2nd set of “4” at the same weight you did the 1st set of “3” 2) 6 rounds for individual times of: 10 Wall Ball(20/14) 10 Pullups 20 Double Unders 1 min rest * your goal is to be unbroken on every movement, find your Unbroken Pace, then […]

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