8/31/15 WOD

8/31/15 WOD

Skill: 3 rounds of: 10 box jumps 10 HSPU 10 pull ups Technique: Build to 75% of you max clean WOD: 20 MIN EMOM ODD MIN: 3 power cleans @ 75% of your max EVEN MIN: 6 burpees

8/28/15 WOD

8/28/15 WOD

Technique: Build to a heavy Clean & Jeri in 10 min or less WOD: 5 rounds for time of: 12 hang power clean (135/95) 12 box jumps (24/20) 12 shoulder to OH (135/95) 12 burpees

8/26/15 WOD

8/26/15 WOD

Skill:  Find your Suitcase Carry Weight 45sec -1 min Nose to Wall Handstand Hold 10 Barbell Good Mornings 45sec -1 min Nose to Wall Handstand Hold 10 Squat Therapy reps 45sec -1 min Nose to Wall Handstand Hold 30-40 Double Unders Technique: Build to today’s heavy Back Squat in 10 min or less 4 rounds: 25 […]

8/25/15 WOD

8/25/15 WOD

Skill: 10 Roll Back and Reach 10 Hip In and Outs 20 Toes 2 Bar/K.2 E. 6 round Tabata Double Unders Technique: Dead Lift 5-4-3-2-2-1-1 *Build through the sets WOD: 8 round Tabata Mash Up of: RDL right leg (95/65) Ring Dips RDL left Leg(95/65) Med Ball V-Sits

8/24/15 WOD

8/24/15 WOD

Skill:  Run 200m 10-15 K.B.S 10-15 Wall Ball 10-15 Pull Ups (5 min Cap) Technique: Build to Today’s Heavy Hang Snatch in 10 min WOD: 3 rounds for time: 400 m Run 21 K.B.S.(55/35) 15 Wall ball(20/14) 9 Pull Ups

8/20/15 WOD

8/20/15 WOD

Mobility: *be sure to spend at least 5 minutes working on your hips, and 5 min working on your shoulders. Work on any other problem areas you may have. check mobilityWod for ideas WOD: 3 Quality Rounds of:(focus on good movement, not sloppy speed) 5-10 Muscle Ups/ 10-20 Pull Ups & 10-20 Ring Dips or […]

8/19/15 WOD

8/19/15 WOD

Skill: 2 rounds of: 15 Wall Ball 15 Ring Dips 15 Pull Ups 10 Push Up Assisted Glute-Ham Raises Technique: Take 10 min to Build to Today’s heavy Jerk WOD: Back Squat: 5-5-5-5-5 *these all should be working sets, 40 lbs building total between set 1 and 5 if possible.  

8/18/15 WOD

8/18/15 WOD

  WOD: For Time: 20 Dead Lifts @ 65-70% 30 Box Overs 40 K.B.S(55/35) 50 Double Unders 500 m Row   or   400 m Run 50 Double Unders 40 K.B.S 30 Box Overs 20 Dead Lifts

8/17/15 WOD

8/17/15 WOD

Skill: Buregener Warm Up Technique: Snatch ladder 12 sets of: 1 Snatch every 90 sec. Build by no more than 5-10 lbs each rep. your goal is to finish 5 lbs above your PR. WOD: 10 Min AMRAP 10 O.H. Lunges(115/80) 10 Toes 2 Bar 20 Double Unders

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