WOD

7.24.14 Happy 24th!

July 24th hours: 5,6,7 a.m. 9, 10 am, noon 4:30, 5:30 p.m.   Warm Up/ Skill: 400 M Run or Row 5 PVC pass through complex 10 renegade rows with DB or KB 10 KB swings (American) 10 goblet squats 5 strict toes to bar progression Waiter walk down / back Repeat all but run/ [...]


July 23rd, 2014 | Comments (0)

7.23.14

Warm Up/ Skill: 400 M Run or Row 5 PVC pass through complex 10 renegade rows with DB or KB 10 KB swings (American) 10 goblet squats 5 strict toes to bar progression Waiter walk down / back Repeat all but Run/ row   WOD: 3 Rounds of 800 M Run 50 supermans 25 box [...]


July 22nd, 2014 | Comments (0)

7.22.14

Warm Up/ Skill: 400 M Run or Row 5 PVC pass through complex 10 renegade rows with DB or KB 10 KB swings (American) 10 goblet squats 5 strict toes to bar progression Waiter walk down / back Repeat all but run/ row   SWOD:  Hang power clean/ Above the knee power clean/ Below the knee power [...]


July 21st, 2014 | Comments (0)

7.21.14

Warm Up/ Skill: 400 M Run or Row 5 PVC pass through complex 10 renegade rows with DB or KB 10 KB swings (American) 10 goblet squats 5 strict toes to bar progression Waiter walk down / back Repeat    “Buy in” 50 Russian KB swings   WOD: “Jackie” 1000 M Row 50 thrusters (45/35) [...]


July 20th, 2014 | Comments (0)

07.18.14

Warm Up butt kickers (down & back) skip/high knees (down & back) 10 bird dogs 10 pumps 20 mountain climbers (10 ea.) 10 pvc pass through 10 pvc ohs  10 pvc overhead lunge with a twist   WOD ok athletes time to put all the Double Under work to use!!! “Annie” 50-40-30-20 and 10 rep [...]


July 17th, 2014 | Comments (0)

07.17.14

Warm Up butt kickers (down & back) skip/high knees (down & back) 10 bird dogs 10 pumps 20 mountain climbers (10 ea.) 10 pvc pass through 10 pvc ohs  10 pvc overhead lunge with a twist   Skill 10 minutes of double under work         if you have your DU’s lets see who [...]


July 16th, 2014 | Comments (0)

07.16.14

Warm Up butt kickers (down & back) skip/high knees (down & back) 10 bird dogs 10 pumps 20 mountain climbers (10 ea.) 10 pvc pass through 10 pvc ohs  10 pvc overhead lunge with a twist   Skill 10 minutes of double under work         if you have your DU’s lets see who [...]


July 15th, 2014 | Comments (0)

07.15.14

Warm Up butt kickers (down & back) skip/high knees (down & back) 10 bird dogs 10 pumps 20 mountain climbers (10 ea.) 10 pvc pass through 10 pvc ohs  10 pvc overhead lunge with a twist   Skill 10 minutes of double under work         if you have your DU’s lets see who [...]


July 14th, 2014 | Comments (0)

07.14.14

Warm Up butt kickers (down & back) skip/high knees (down & back) 10 bird dogs 10 pumps 20 mountain climbers (10 ea.) 10 pvc pass through 10 pvc ohs  10 pvc overhead lunge with a twist   Skill 10 minutes of double under work         if you have your DU’s lets see who [...]


July 13th, 2014 | Comments (0)

7/11/2014

Warm Up 800 M Run or Row lizard crawl down Samson lunge back   5 scapula pull ups 5 strict pull ups 5 ring dips Repeat 3 times hip stretch on the box 3 pistols each leg ( or progressions) 6 GHD sit ups 10 push ups Repeat 3 times WOD FIGHT GONE WHAT? 1min. [...]


July 10th, 2014 | Comments (0)