8/1/16 WOD

8/1/16 WOD

Skill: Dynamic + 3 rounds of: 5 Bar Muscle Ups(scale 2 C.2. B. Pull Ups) 10 Wall Ball 20 Double Unders Technique: Take 12 min to build to Today’s 1 rep Thruster WOD: 3 rounds for time (Use the same Kettlebell for all movements) 20 Single Arm K.B. Thrusters (55/35)(10 ea. arm) 10 Box Jumps […]

7/29/16 WOD

7/29/16 WOD

Skill: Dynamic Warm Up + 7-10 Muscle Ups or 20 Pull Ups Technique: Take 10 Build to Today’s Heavy 1 Rep Hang Snatch: WOD 1: 12 min AMRAP: 3 Hang Squat Snatch (95/65) 3 C2B Pull Ups 6 Hang Squat Snatch 6 C2B Pull Ups 9 Hang Squat Snatch 9 C2B Pull Ups … continue on this pattern […]

7/28/16 Recovery

7/28/16 Recovery

“Movement Improvment” WOD -go by feel on the reps you choose -this is not for time, but for development… Be Better 3 rounds not for time of:(5-10 reps) -Squat Therapy -Pull Ups (clean up your kipping/buterfly/Strict Banded) -Ring Dips -Double Unders (20-50 reps) -Pistols -Skin the Cat -O.H. Squat (Empty Bar) – Handstand Walk 10 […]

7/27/16 WOD

7/27/16 WOD

Skill:  Dynamic + 10 Roll Back & Reach 10 Barbell Good Mornings 4 rounds Tabata Mash Up Dead Lift(95/65) (fast Touch & Go) Box Jump (30/24/higher than you usually jump to) Technique: Fitness: Dead Lift Build Up 5-4-3-2-1(8 min Cap) 10 rounds of: every 40 sec: 2 reps at 80% of today’s Heavy single Performance: Banded Deficit […]

7/26/16 WOD

7/26/16 WOD

Skill: 5 rounds Tabata Double Unders Handstand Walk 30 Yards Strength WOD: Shoulder Press: 5-5-5-5-5 Push Press: 3-3-3-3-3 Jerk : 1-1-1-1-1 *each set should be heavier that the previous. When you finish 1 movement’s 5 sets, continue to build into the next movement. Extra Credit today is 8 Stair Runs. Sprint UP the stairs, come […]

7/25/16 WOD

7/25/16 WOD

Skill: Sprint Dynamics + 6 Wall Ball Shots after each run Technique: Fitness: 14 min EMOM: 2 Front Squats, Build as you are able Performance: Use the 1st 9 min to build to 80% of your Max with the complex below. beginning on min 10, 5 min EMOM with the same complex Halting Clean Dead […]

7/22/16 WOD

7/22/16 WOD

*BRING A TOWEL TODAY, IT IS VERY HOT AND YOU NEED TO KEEP YOUR HANDS SWEAT FREE AND DRY. Snatchy-Snatch-Snatch Day! Skill: Burgener Warm Up Technique: Pt. 1: Every 90 Sec. for 10 Sets: 1 Snatch. 2 Sec Pause in the bottom of the catch. Be sure you are active & Balanced down here, not […]

7/21/16 Recovery

7/21/16 Recovery

“Movement Improvment” WOD -go by feel on the reps you choose -this is not for time, but for development… Be Better 3 rounds not for time of:(5-10 reps) -Squat Therapy -Pull Ups (clean up your kipping/buterfly/Strict Banded) -Ring Dips -Double Unders (20-50 reps) -Pistols -Skin the Cat -O.H. Squat (Empty Bar) – Handstand Walk 10 […]

7/20/16 WOD

7/20/16 WOD

Skill: 3 rounds 8 Banded Dead Lift(135/95) 7 Pull Ups 6 HSPU Technique: Take 10 min to Build to Your Working Weight on the Dead Lift 5 rounds for time: 5 Dead Lift (315/220) (scale to 75-80% of your Max) 5 Burpees Over the Bar 10 H.S.P.U. 15 C.2.B Pull Ups

7/19/16 WOD

7/19/16 WOD

Skill: Dynamic + 3 rounds of: 12 KBS 3-5 Muscle Ups HandStand Walk 10 Yards Technique: Jerk Balance: 3-3-3-3(8 min Cap) in 6 min build to Today’s Heavy Split Jerk WOD: Tabata Smash Up(rotate movements Every 3 intervals) K.B.S (55/35) V-Sit Row for Cal.

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