1/30/15 WOD

1/30/15 WOD

1) Take 10 min to Build to Today’s Heavy Clean & Jerk 2) Complete as many rounds as possible in 5 min of: 95/65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 95/65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 95/65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 95/65 pound Thruster, 12 reps 12 Chest […]

1/28/15 WOD

1/28/15 WOD

1) 3 rounds of: 10 Bottoms Up K.B. Press 5 pistols ea. Leg 10 C.2. B. Pullups 2) 3 Position Snatch 6 Sets: High Hang, Low Hang, Floor 3) 4 Sets of  Snatch Grip RDL x3 @ 100-110% 4) Annie: 50-40-30-20-10 Sit Ups Double Unders  

1/27/15 WOD

1/27/15 WOD

1) 6 round Tabata Double Unders 2) 3 Rounds of 5 H.S.P.U. 5 Knees 2 Feet 5 Back Roll 2 Stand 3) in 10 min or less find today’s 1 RM Shoulder press * a Push Press or Push Jerk is a No Rep 4) for Total reps: 8 min max rep H.S.P.U 4 min max […]

1/26/15 WOD

1/26/15 WOD

1) 3 rounds of: 10 Bottoms Up K.B. Press 5 Pistols Each Leg 10 C.2.B Pullups 2) Touch n’ Go Clean and Jerk x3 every 90 Sec for 10 sets(squat clean) * build by feel through the sets, keep focused on good mechanics. (this is essentially a “Ground to Overhead” in a Clean and Jerk […]

1/24/15 WOD

1/24/15 WOD

Team WOD Row: 30 Cal, 20 Cal, 10 Cal ea. then… 25 ft. O.H. Walking Lunge w/plate x 4 ea. then.. 30 Pull Ups ea. then.. 120 Double Unders ea. then… 30 Pull Ups ea. then… 25 ft. O.H. Walking Lunge w/plate 4 ea. then Row: 30 Cal, 20 Cal, 10 Cal ea.  

1/23/14 WOD

1/23/14 WOD

1) Build to a Heavy Snatch in 15 min or Less 2) Build to Today’s Heavy Clean and Jerk in 15 min or less   3) OPEN WORKOUT 12.1 Complete as many reps as possible in 7 minutes of: Burpees This workout begins from a standing position. The Athlete will move from flat on the ground to […]

1/21/15 WOD

1/21/15 WOD

1) 3 rounds of: 6 H.S.P.U. 8 Burpees 10 Wall Ball(20/14) 2) Clean and Jerk x2 every 90 sec for 10 sets  *build as you are able through the sets.  no more than 10 sec rest between the 2 reps each set. 3) 8 round Tabata Mash Up of: K.B.S(55/35) H.S.P.U. 4) for max reps: 2 min Double Unders […]

1/20/15 WOD

1/20/15 WOD

1) 2000 m Row for time 2) 3 rounds for Max Reps of: 1 min max reps Box Jumps 1 min max reps Pullups 1 min max reps Wall Ball 1 min max reps Sit ups -1 min rest-

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