9/30/14 WOD

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

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

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 […]

9/25/14 WOD

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

9/24/14 WOD

9/24/14 WOD

1)10 Sets of: Snatch Pull + Hang Snatch + Snatch Build as you are able 2) 3 rounds for time of: 21 Wall Ball 21 Toes 2 Bar

9/22/14 WOD

9/22/14 WOD

1)  4 rounds of 2-3 Muscle Ups or 6 C.2.B Pullups 5 Burpee Box Jumps 8 Toes 2 Bar 5 Pistols ea. Leg 20 Double Unders 2) Back Squat: Every 2 min for 8 sets 3 negative Pause Bottom Squats @ 55% 4 sec. down – 2 sec Pause – 1 sec Up – 1 […]

9/19/14 WOD

9/19/14 WOD

1) Build to a Heavy Clean & Jerk in 10 min 2) 3 Rounds for time 5 Deadlifts @ 70% 10 Burpees Over the Bar 15 H.S.P.U. 20  Pullups

9/17/14 WOD

9/17/14 WOD

1) Build to a Heavy Snatch in 10 min or less 2) Back Squat: 10 building sets of 3 Rep Negative Pause Bottom Squat : 4 sec. decent -1 sec. pause – 1 sec. up – 1 sec. pause at top Start @ 30% and go by feel on these. stick to the tempo. 3) Tabata […]

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