10/1/15 WOD

10/1/15 WOD

“My attitude is that if you push me towards a weakness, I will turn that weakness into a strength.” – Michael Jordan “Without self-discipline, success is impossible, period.” – Lou Holtz Mobility : Spend 5 min on each of the following: Mid-Back Mobility of your choice, 2 Hip Mobilities of your choice, 2 Shoulder Mobilities of your choice. […]

9/30/15 WOD

9/30/15 WOD

Skill: Outside Fun! Dynamic Effort:  Banded Box Squat: 12 sets of 3 reps every 40 secs @ 55% WOD: 3 rounds for time of: 50 Sit Ups 25 Wall Balls  

9/29/15 WOD

9/29/15 WOD

Skill: 3 rounds 200 m Run 5 High Box Jumps 3-5 L-Pull Ups Technique: Build to Todays Heavy 1 rep Shoulder Press in 10 min or less WOD: 15 Min AMRAP of: Max Rep unbroken Shoulder Press(choose a weight that will be challenging to get 10 reps) 10 L Pull Ups(on the Rings for an extra challenge!) 10 […]

9/28/15 WOD

9/28/15 WOD

Skill: 5-4-3-2 Ring Dips Toes 2 Bar Squats Cleans *start with a light bar and use each set to progressively build to your working squat clean  weight for the WOD WOD: for time: 21-15-9 H.R. Push Ups Med Ball V-Sit Squat Clean(135/95) Finisher: Dynamic Effort Banded RDL 12 sets of 3 reps every 40 sec […]

9/26/15 WOD

9/26/15 WOD

Technique: Take 10 min to Build to a Heavy Jerk WOD: Partner “5 fer 5” With a Partner complete each of the following in Sets of 5 reps for time. (shoulder to overhead may be done in any number of repetitions as long as each partner complete 15 reps) 80 Box Jumps 30 Shoulder 2 […]

9/25/15 WOD

9/25/15 WOD

Skill: 600 m Warm Up run Learn the Box Squat Technique: in 15 min Find your Max Box Squat: Scaling: use a higher box if you are unable to perform the Box Squat Correctly from full depth WOD:  for time: 400 m Run 40 K.B.S.(55/35) 300 m Run 30 K.B.S 200 m Run 20 K.B.S 100 […]

9/24/15 WOD

9/24/15 WOD

“My attitude is that if you push me towards a weakness, I will turn that weakness into a strength.” – Michael Jordan “Without self-discipline, success is impossible, period.” – Lou Holtz Mobility : Spend 5 min on each of the following: Mid-Back Mobility of your choice, 2 Hip Mobilities of your choice, 2 Shoulder Mobilities of your choice. […]

9/23/15 WOD

9/23/15 WOD

Skill: Take 10 min to Build to a Today’s Heavy Snatch. Technique: Dynamic Effort Banded RDL: 3 reps every 40 Sec for 12 sets. (use 45% of your max Dead Lift) WOD: 3 rounds for time: 5 Power Snatch (135/95) 10 O.H. Lunges (135/95) 50 Double Unders  

9/22/15 WOD

9/22/15 WOD

Skill: 1                        2                      3 400 m Run        300 m Run       200 m Run 1 Wall Walk       1 Wall Walk      1 Wall Walk   […]

9-21-15 WOD

9-21-15 WOD

Skill: 3 rounds of: 10 Squat Therapy 10 Pull Ups 10 Box Jumps 10 ring Dips 30 min EMOM : Odd min: 3 squat clean thrusters (135/95) Even min: 6 burpees * be explosive *

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