2/1/16 WOD

2/1/16 WOD

Skill: 5 Min of HSPU Practice Clean Progressions build to 50-60% of your max clean with a low hang & 2″ below the knee clean Technique: Clean Complex: 12 min EMOM @ 50-60% of your max Clean Halting Clean Dead Lift + Low Hang Clean + 2″ Below the knee Clean WOD: with a continuously […]

1/30/16 Partner WOD

1/30/16 Partner WOD

with a partner, complete the following for time: 100 1-fer-1 Burpees 10-1 Push Press (135/95) 100 1-fer-1 Box Jumps (choose a box you both can jump to quickly) 10-1 Wall Ball (20/14) 100 1-fer-1 Push Ups 10-1 Front Squat (155/110)

1/29/15 WOD

1/29/15 WOD

Burgener Warm Up Take 10 Min for a Building Warm Up with the Snatch Take 10 min for a Building Warm Up with the Clean & Jerk WOD: Open Workout 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 […]

1/28/16 Recovery

1/28/16 Recovery

“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 […]

1/27/15 WOD

1/27/15 WOD

Skill: 3 rounds 10 K.B.S 5 High Box Jumps 20 Double Unders Technique: Take 10 min to find a Max Weighted Ring Dip WOD: 100 Double Unders 5 weighted Ring Dips 50 K.B.S 5 weighted Ring Dips 40 Box Jumps 5 weighted Ring Dips 60 Sit Ups 5 weighted Ring Dips 40 Box Jumps 5 weighted […]

1/26/16 WOD

1/26/16 WOD

Skill: 3 Rounds 8 Wall Ball 6 K.2.E. 4 O.H. Lunges ea. leg w/barbell in 12 min complete as many reps of the following: 3 High Hang Power Santch (95/65) 3 T.2.B. 6 High Hang Power Santch 6 T.2.B. 9 High Hang Power Santch 9 T.2.B. 12 High Hang Power Santch 12 T.2.B. … continue on this […]

1/25/16 WOD

1/25/16 WOD

Skill: 50 Double Unders 10 Roll Back & Reach 5-7 Muscle Ups 10 Barbell Good Mornings Technique: Dead Lift build to today’s heavy 1 Rep. in 15 minutes or less WOD: use 65-70% of today’s max 20 HSPU 5 Dead Lift 15 HSPU 10 Dead Lift 10 HSPU 15 Dead Lift 5 HSPU 20 Dead […]

1/23/15 Team WOD:

1/23/15 Team WOD:

in 3 person team complete the following for time: 1500 m Row 150 Double Unders 60 Pull Ups 1200 m Row ea. 150 Double Unders 60 Pull Ups 900 m Row 150 Double Unders 60 Pull Ups 600 m Row 150 Double Unders 60 Pull Ups

1/22/15 WOD

1/22/15 WOD

Skill: Technique and Efficiency Review: Thruster Steady(not slow) thru the bottom, Be Explosive the last 3-4 inches Burpee (on the up, Land with the feet flat and wide, Hips high, don’t squat!) Technique: take 10 min to build to today’s heavy 1 rep Squat Clean Thruster WOD: 21-18-15-12-9-6-3 reps for time of: Thrusters (95/65/45) Burpees scaled: […]

1/21/16 Recovery

1/21/16 Recovery

“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 […]

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