9/1/16 WOD

9/1/16 WOD

MOBILITY DAY: – Spend a minimum on 5 min Working on Hip and Shoulder Mobility + focus on any problem areas you have. You are looking to leave with your body Preped for Friday’s WOD “Movement Improvment” WOD -go by feel on the reps you choose -this is not for time, but for development… Be […]

8/31/16 WOD

8/31/16 WOD

Skill: Pick Drill on the ERG Snatch Progressions Technique: *both groups need to maintain a pace of 1 set every 2 min Fitness: 10 Building Sets of: 3 rep Hang Snatch Performance: Build as you are able through 10 Sets of the following complex: High Hang Snatch + Mid Thigh Snatch + Low Hang Snatch WOD: […]

8/30/16 WOD

8/30/16 WOD

SKILL: 8 min AMRAP: 5 HSPU 5 Box jumps 5 C2B Pull Ups 10 KBS Technique: Fitness: Take 8 min Build to a Heavy 2 Rep Rack Pull.(goal is 10-20lbs heavier than last week) Perform 2 reps every min on the min for 10 sets Performance: take 8 min Build to 95-100% of your Max […]

8/29/16 WOD

8/29/16 WOD

Skill: 4 round Tabata Med Ball Cleans Double Unders Fitness: take 8 min To build to Today’s Heavy 1 Rep Clean (Squat or Power Catch the bar as low as you can keeping good feet and fast elbows) Using 65 % of Today’s Max: Perform 2 Reps Every 40 Sec. for 8 Sets Performance: Take […]

8/26/16 WOD

8/26/16 WOD

Skill: Sprint Dynamics + 5 Squat Therapy Reps after Each Run Test: Take 15 min to Find your 1 Rep Max O.H. Squat: WOD: “NANCY” 5 rounds for time of: 400 m Run 15 O.H. Squats (95/65)

8/25/16 RECOVERY

8/25/16 RECOVERY

  MOBILITY DAY: – Spend a minimum on 5 min Working on Hip and Shoulder Mobility + focus on any problem areas you have. You are looking to leave with your body Preped for Friday’s WOD “Movement Improvment” WOD -go by feel on the reps you choose -this is not for time, but for development… […]

8/24/16 WOD

8/24/16 WOD

Skill: Practice the Skill of a Good Slam Ball Slam! (https://www.youtube.com/watch?v=AJqMsSnLlLY) Technique: Rack Pulls! Fitness: Take 8 min Build to a Heavy 2 Rep Rack Pull.(goal is last weeks heavy Double) Perform 2 reps every min on the min for 10 sets Performance: take 8 min Build to 90% of your Max Dead Lift from the […]

8/23/16 WOD

8/23/16 WOD

Skill: 3 rounds of: 10 Yd Handstand Walk 6 High Box Jumps 10 Ring Dips 200 m Run Technique: Take 10 min to Build to Today’s Heavy 2 Rep Push Jerk *safely receiving the Bar back in the front Rack position is a Skill all athletes should be able to do as if it were an […]

8/22/16 WOD

8/22/16 WOD

Skill: 4 round Tabata Med Ball Cleans Double Unders Fitness: take 8 min To build to Today’s Heavy 1 Rep Clean (Squat or Power Catch the bar as low as you can keeping good feet and fast elbows) Using 65 % of Today’s Max: Perform 2 Reps Every 40 Sec. for 8 Sets Performance: Take […]

8/20/16 WOD

8/20/16 WOD

Quick Early Morning Free Trial WOD t17his Saturday Morning@ 7:30 am so we can get up to the Battle at the Ball Park to support all our teams that are competing. The First Heat Kicks Off at 8:15 am and the competition will run till probably after 6:00 pm. Come on by if you Can and Wear […]

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