12/29/17 WOD

12/29/17 WOD

Teams of 3 For Time: 100/70 Calorie Row 100 KBS (55/35) 100 Lateral Burpees over the Bar 100 Thrusters (115/80) 100 C2B Pull Ups 100 Lateral Burpees over the Bar 100 KBS (55/35) 100/70 Calorie Row

12/28/17 WOD

12/28/17 WOD

1. Tabata Wall Ball & Double Unders 6 alternating intervals then Burgener Warm Up then 5 min EMOM 5 Touch and Go Power Clean and Jerks *Repeat from last week, aim to improve slightly 2.  15 min AMRAP: 15 Power Snatches (75/55) 30 Double Unders 15 Wall Balls (20/24) 30 Double Unders 3. 2 Rounds: 50 AbMat […]

12/27/17 WOD

12/27/17 WOD

Skill: 3 rounds: 3-5 Muscle Ups 10 Wall Ball 7-10 Strict HSPU 50 Double Unders Technique: Pause Bottom Front Squat Build to a Heavy Single WOD 5 min AMRAP 21-15-9 Kettlebell Swings (70/55) Front Squat (115/80) (RX+ 135/95) Box Jumps Rest 5:00 5 min AMRAP: 21-15-9 Kettlebell Swings (70/55) Front Squat (95/65)(RX+ 115/80) Burpees

12/23/17 WOD

12/23/17 WOD

Teams of 3 25 min AMRAP: 70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (55/35)  (RX+75/55) 60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (75/55)  (RX+95/65) 50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (95/65)  (RX+115/80) 40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (115/80)  (RX+135/95) RX+ 30/20 Calorie Row, 30 […]

12/22/17 WOD

12/22/17 WOD

Skill: Squat Clean Thrusters 5-4-3-2-1 (build by feel) 3 Toes to bar Between each set of Thrusters(RX+ 1-3 Muscle Ups) Technique On the Minute x 10 1 Squat Clean Thruster WOD 8 min AMRAP 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar 9 Thrusters (95/65) 9 Toes to Bar *continue […]

12/20/17 WOD

12/20/17 WOD

Skill: Barbell Dynamic(75/55/45/35) 5 RDL 5 Hang Power clean 5 Push press 5 Good Morning x3 Technique: 5 min EMOM 5 Touch and Go Power Clean & Jerks(you choose the weight) WOD: Every 4:00 for 5 rounds: 30 Air Squats 20/15 Calorie Row or Bike 7 Clean & Jerks (115/80)(RX+135/95) Finisher: 2 rounds: 30 Double Unders […]

12/19/17 WOD

12/19/17 WOD

Skill:10 min CAP: Strict HSPU 1-2-3-4-5-6-7-8-9-10 Rest just enough between sets to make the next set unbroken Scale this to Practicing your strict HSPU/Kipping HSPU/ Handstand Holds in 10-20 sec increments. Technique: Build to your working weight using the following complex: 2 Power Snatch + 2 OHS +20 sec rest + 2 Squat Snatch x5 WOD: For […]

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