WOD

9.18.2014 WOD

Warm Up: 200 M Row 2x – 10 pumps, 5 Push ups 2x – 10 squats, 10 walking lunges 200 M Run 2x – 10 double KB swings, double KB waiter walk down and back 2x – 10 strict pull ups, KB farmer carry down and back 2x – 10 GHD glute ham raise (w/band [...]


September 17th, 2014 | Comments (0)

9.17.2014 WOD

Warm Up: 200 M Row 2x – 10 pumps, 5 Push ups 2x – 10 squats, 10 walking lunges 200 M Run 2x – 10 double KB swings, double KB waiter walk down and back 2x – 10 strict pull ups, KB farmer carry down and back 2x – 10 GHD glute ham raise (w/band [...]


September 16th, 2014 | Comments (0)

9.16.2014 WOD

Warm Up: 200 M Row 2x – 10 pumps, 5 Push ups 2x – 10 squats, 10 walking lunges 200 M Run 2x – 10 double KB swings, double KB waiter walk down and back 2x – 10 strict pull ups, KB farmer carry down and back 2x – 10 GHD glute ham raise (w/band [...]


September 15th, 2014 | Comments (0)

9.15.2014 WOD

Warm Up: 200 M Row 2x – 10 pumps, 5 Push ups 2x – 10 squats, 10 walking lunges 200 M Run 2x – 10 double KB swings, double KB waiter walk down and back 2x – 10 strict pull ups, KB farmer carry down and back 2x – 10 GHD glute ham raise (w/band [...]


September 14th, 2014 | Comments (0)

09.12.14

Warm Up 400 meter run 10 goblet squats 10 Russian kb swings 10 kb cleans (5 ea. side) 10 kb shoulder press (5 ea. side) 5 pvc comp. (repeat all but run)   SWOD Deadlift progression 5 x 10   WOD 21-15-9 power snatch 60% 1rm burpee bar overs   Mobility trainer lead


September 11th, 2014 | Comments (0)

09.11.14

Warm Up 400 meter run 10 goblet squats 10 Russian kb swings 10 kb cleans (5 ea. side) 10 kb shoulder press (5 ea. side) 5 pvc comp. (repeat all but run)   WOD 5 Rounds for Time 5 HSPU 10 ring dips 15 pull ups 20 air squats   Mobility band shoulder stretch band quad [...]


September 10th, 2014 | Comments (0)

09.10.14

Warm Up 400 meter run 10 goblet squats 10 Russian kb swings 10 kb cleans (5 ea. side) 10 kb shoulder press (5 ea. side) 5 pvc comp. (repeat all but run)   SWOD back squat 4 x 12 @ 55% 1rm max front squat 4 x 9 @ 55% 1rm max ***resting 90 seconds [...]


September 9th, 2014 | Comments (0)

09.09.14

Warm Up 400 meter run 10 goblet squats 10 Russian kb swings 10 kb cleans (5 ea. side) 10 kb shoulder press (5 ea. side) 5 pvc comp. (repeat all but run)   WOD 800 meter run 20 push ups 400 meter run 20 air squats 200 meter run 20 box jumps (24/20) 200 meter [...]


September 8th, 2014 | Comments (0)

09.08.14

Warm Up 400 meter run 10 goblet squats 10 Russian kb swings 10 kb cleans (5 ea. side) 10 kb shoulder press (5 ea. side) 5 pvc comp. (repeat all but run)   SWOD strict press 4 x 3 push press 3 x 3 push jerk 3 x 2 progression   WOD 14 min AMRAP [...]


September 7th, 2014 | Comments (0)

9.05.14

FRIDAY 9.05.14 Warm Up 1000 M row grapevine down and back 12 Ski jumps over paralletes 10 scapula pull ups 10 pvc pass thrus Group Burgener Warm up 3×5 of bar Sotts press 3×5 bar bent of row WOD – Fight Gone Bad 3 rounds 1 min. – Wall balls 1 min. Sumo deadlift High pulls 1 [...]


September 4th, 2014 | Comments (0)