11/25/15 WOD

11/25/15 WOD

Skill: 15 T2B Handstand Walk 50 yds. Technique: Build to a Heavy Jerk in 10 min or Less WOD: 100 Double Under Buy In 21-15-9 HSPU T 2 B 21-15-9 Shoulder 2 O. H.(135/95) Med Ball V-Sit 21-15-9 Push Ups Sit Ups 50 Double Under Cash Out

11/24/15 WOD

11/24/15 WOD

Skill: 10 in & outs ea. leg. 15 BOX  JUMPS 15 Barbell Bottom to Top Squats Back Squat: Build to a 1 RM Finisher WOD: 5 min AMRAP: Wall Ball Shots(20/14)

11/23/15 WOD

11/23/15 WOD

Technique: Take 10 min to build to a Heavy 2 rep Clean and Jerk WOD: 10 min EMOM Odd min: 6 Weighted Pull Ups Even min: 6 Weighted Dips -rest 2 min – 10 min EMOM Odd min: 6 Power Cleans @ 65% of your Max Even min:  6 Pull Ups + 6 HR Push […]

11/20/15 WOD

11/20/15 WOD

Skill: 2 min Primal Chair 10 Roll Back & Reach 10 Push Ups 10 Barbell Good Mornings 10 Box Jumps(30/24) Technique: Take 10 min to Build to a Heavy 3 Rep Dead Lift WOD: 4 Rounds for time of: 10 Dead Lift (225/155) 15 Ring Dips 10 Box Jump (30/24)

11/19/15 WOD

11/19/15 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. […]

11/17/15 WOD

11/17/15 WOD

Skill: 20 Pull Ups 20 Box Jumps 5 Down and Ups 5 High Elbows 5 Muscle Snatch 3 High Hang Muscle Snatch with empty Bar 3 Low Hang Muscle Snatch with empty Bar 3 Mid Shin Muscle Snatch with empty Bar Technique: 10 min, goal is 8-10 sets 2 Muscle Snatch, Build as You are […]

11/16/15 WOD

11/16/15 WOD

Row 500 for time rest equal time Row 1000 for time rest equal time Row 1500 for time rest equal time Row 1000 for time rest equal time Row 500 for time *perform 20 Ring Dips during each rest period

11/13/15 WOD

11/13/15 WOD

Fight Gone Bad Friday! 3 rounds of the following for Max Reps: 1 min Wall Ball 1 min Sumo Dead Lift High Pull 1 min Box Jumps 1 min Push Press 1 min Row for cal. 1 min rest

11/12/15

11/12/15

“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. […]

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