WOD

5.29.15 WOD

WOD: 15 min AMRAP 200m Run 15 Burpees 200m Run 20 air squats 200m run 15 KB Russian Swings 200m Run 20 Toes 2 Bar 400m Run GRX – 32/24 RRX – 24/16, K2E ORX – 16/12 K2W


May 28th, 2015 | Comments (0)

5.28.15 WOD

WOD: 500m Row 7 Ring Muscle-Ups 7 Overhead Squats Rest 3 Min GRX – 5 rounds utilizing 185/135 and Ring Muscle ups RRX – 4 Rounds utilizing 135/95 and 10 Push ups with 10 Burpees ORX – 3 Rounds utilizing 95/65 and 10 Burpees


May 27th, 2015 | Comments (0)

5.27.15 WOD

WOD: 20 Rep Back Squats – increase by 5 lbs “Light Fran” 21-15-9 Thrusters (75/45) Pull Ups


May 26th, 2015 | Comments (0)

5.26.15 WOD

WOD: Hang Clean 5* 50% 90 Secs Rest 5* 60% 90 Secs Rest 3* 70% 90 Secs Rest 3* 75% 2 mins rest 3 Min EMOM 2 * 85% And then: 5 Rounds: 200m Run 15 KB overhead Swing Burpees G&RRX – (24/16) ORX – (16/12) 3~5mins Core work as a group


May 25th, 2015 | Comments (0)

5.22.15 WOD

WOD: “The Brickwall” 3 Rounds: 10 Full Cleans 5 Muscle Ups 30 Wall Balls 20 Toes 2 Bar 10 Alternating Snatches 25 Min Time Cap GRX – C (185/135)           WB  (25/20)           Snatches (100/75) RRX  – C (155/105)           WB  (20/14)           Snatches (75/55) ORX – C (135/85)           WB  (14/10)           Snatches (55/35)


May 21st, 2015 | Comments (0)

5.21.15 WOD

WOD: 10 Mins Muscle Up work Pick 3-4 different progressions 2 Rounds: 1 Minute Plank Hold 60 Secs Rest 8 Stiff legged deadlift 60 secs Rest 8 Bent Rows 60 Secs Rest 8 Curl Ups 60 Secs Rest 8 Arched Back Good morning 2 Minutes Rest Between Sets Weight utilized on each exercise should be [...]


May 20th, 2015 | Comments (0)

5.20.15 WOD

WOD: 20 Rep Back Squats 5*3 Push Press -from the floor -progressive Then: 5 Min AMRAP 21-15-9-9-15-21 Thrusters Toes 2 Bar GRX – (105/70) RRX – (85/55) And K2W ORX – (65/35) and K2W


May 19th, 2015 | Comments (0)

5.19.2015 WOD

WOD: 3 Rounds: 200m Sand bag carry 40 Double Unders (singles will be allowed at a ratio of 4 to 1) 20 Russian Kettlebell Swings (24/16)


May 18th, 2015 | Comments (0)

5.15.15 WOD

WOD: Bro Flex Friday” 1. Floor Press 4 sets of 3 — Progressive 2. Standing Bicep Curl 4 sets of 5 — Progressive


May 15th, 2015 | Comments (0)

5.13.15 WOD

20 Rep Back Squat And then: Snatch WORK! 4 Rounds: 3 Snatch Balance *** Progressive And then: 6 Rounds: 1 Snatch Pull 1 Power Position Snatch 1 Hang Squat Snatch 1 Full Snatch *** not for time, but for load. *** hand can not come off the bat during the set to count.


May 12th, 2015 | Comments (0)