3/1/16 WOD

3/1/16 WOD

Skill: Tabata Mash Up 4 rounds Strict HSPU Double Unders K.B.S Technique: in 10 min.: Dead Lift build up 5-4-3-2-1 WOD: 9 round Tabata Mash Up: Dead Lift 225/155(increase weight by 20-50 lbs every 3 rounds.) HSPU Double Unders *if the RX’d Dead Lift is out of your wheelhouse right now: rounds 1-3 @55%, rds 4-6 […]

2/29/16 WOD

2/29/16 WOD

Skill: Clean & Jerk Progressions Technique: 8 min EMOM 2 Clean & Jerk (185/125) WOD: 60 Wall Ball (20/14 40 Box Jumps 20 Ground 2 O.H. (155/105) 10 Muscle Ups *2016 Open Competitors: perform Today’s WOD @ Max Effort.

2/26/16  OPEN 16.1 WOD

2/26/16 OPEN 16.1 WOD

WORKOUT 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Notes Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out […]

2/24/16 WOD

2/24/16 WOD

Skill: Bar Bell Basics Review on the Coaches Commands: 4 rounds 3 Dead Lift 2 Front Squat 2 Push Press 2 Thrusters 2 Push Jerk 3 Back Squat 3 O.H. Squat 6 rounds ea. alternating with a Partner 3-5 T.2.B 3-5 Box Jump 3-5 H.S.P.U. 3-5 C.2.B. Pull Ups 20 Double Unders *the focus today is movement improvement. The goal is […]

2/23/16 WOD

2/23/16 WOD

Skill: Burgener Warm Up Technique: Take 10 min to build to today’s Heavy Snatch Take 10 min to build to today’s heavy Clean & Jerk WOD: 4 Rounds for time: 3 Squat Snatch(135/95) 6 Bar Facing Burpees 6 Ground to O.H.(clean & jerk)(135/95) 6 Bar Facing Burpees  

2/22/16 WOD

2/22/16 WOD

Skill: 5 round Tabata Mash Up Squat Therapy Double Unders Technique: Build to a Heavy 3 rep Back Squat, then perform 2 more sets @ that max Weight 15 min CAP 10 min AMRAP of: 12 Wall Ball 20 Double Unders 3 Muscle Ups or 5 C2B Pull Ups + 5 Dips

2/19/16 WOD

2/19/16 WOD

Take 15 min to Build to a Max Clean & Jerk or to build to a max Thruster and find your ideal pull up for today’s workout. Rowing FRAN! 21-15-9 Cal. Row Thrusters Pull Ups (12 min CAP)

2/17/16 WOD

2/17/16 WOD

Skill: Clean & Jerk Progressions Technique: Build through 5 Sets, then add 5-10 lbs and perform 5 sets all at that weight. Clean + Hang Clean + Jerk(20 min Cap) Dead Lift: 3-3-3-3-3 Finisher 20 Muscle Ups for Time: or  20 Jumping Muscle Ups or 20 Ring Pull Ups + 20 Strict Ring Dips  

2/16/16 WOD

2/16/16 WOD

Skill: 10 Strict Toes 2 Bar 6 round Tabata Slashers w/lunge and halo Technique: take 10 min to build to today’s heavy power snatch WOD: 5 rounds for time: 3 Power Snatch @ 75% of your Max 20 Skaters(leap beyond the bumper!) 6 reverse grip L-Pull Ups 50 alternating single foot jump rope

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