WOD

10.24.2014 WOD

Warm up: 500m Row 30 jumping jacks 2 Rounds: 10 Russian Swings 5 Goblet squats And then: 200m Run 2 Rounds: 10 GHD Sit Ups 10 Back Ext And then 2 rounds: 10 lizard Crawl 30 Sec Squat hold Skill: 5 Minutes Pull Up technique  WOD: 12 Min AMRAP 21-18-15-12-9-6-3 Overhead Squats C2B Pull Ups


October 23rd, 2014 | Comments (0)

10.23.2014 WOD

Warm up: 500m Row 30 jumping jacks 2 Rounds: 10 Russian Swings 5 Goblet squats And then: 200m Run 2 Rounds: 10 GHD Sit Ups 10 Back Ext And then 2 rounds: 10 lizard Crawl 30 Sec Squat hold WOD: EMOM (95/65) 1 Deadlift 1 Hang Clean 1 Push Press  1 Back Squat – every [...]


October 22nd, 2014 | Comments (0)

10.22.2014 WOD

Warm up: 500m Row 30 jumping jacks 2 Rounds: 10 Russian Swings 5 Goblet squats And then: 200m Run 2 Rounds: 10 GHD Sit Ups 10 Back Ext And then 2 rounds: 10 lizard Crawl 30 Sec Squat hold SWOD: 5×5 Overhead Squats (Progressive) WOD: 3 Rounds: 20 KB Snatches (16/12) 10 Alternating Pistols (16/12)


October 21st, 2014 | Comments (0)

10.21.2014 WOD

Warm up: 500m Row 30 jumping jacks 2 Rounds: 10 Russian Swings 5 Goblet squats And then: 200m Run 2 Rounds: 10 GHD Sit Ups 10 Back Ext And then 2 rounds: 10 lizard Crawl 30 Sec Squat hold Group shoulder warm up Skill: 5 Min HSPU Work WOD: 17 Min Time Cap 3 Rounds: [...]


October 20th, 2014 | Comments (0)

10.20.2014 WOD

Warm up: 500m Row 30 jumping jacks 2 Rounds: 10 Russian Swings 5 Goblet squats And then: 200m Run 2 Rounds: 10 GHD Sit Ups 10 Back Ext And then 2 rounds: 10 lizard Crawl 30 Sec Squat hold Group shoulder warm up SKILL: 5 Min Butterfly Pull Up Drills SWOD: 4*5 DBL KB Strict [...]


October 19th, 2014 | Comments (0)

10.17.14 WOD

Warm Up: 800m Run 2 Rounds: Lizard Crawls Inch Worms 10 Ring Rows 2 Rounds: 5 Strict Pull Ups 10 Push Ups 2 Rounds: 10 V sit ups 15 supermen – Bergner warm up Skill: 5 min Butterfly Pull Up Work WOD: 50 Air Squat 50 Push Ups 50 Russian Swings 50 Pull Ups


October 16th, 2014 | Comments (0)

10.16.14 WOD

Warm Up: 800m Run 2 Rounds: Lizard Crawls Inch Worms 10 Ring Rows 2 Rounds: 5 Strict Pull Ups 10 Push Ups 2 Rounds: 10 V sit ups 15 supermen – Bergner warm up SWOD: DeadLift – 5×5 Linear (80%) 3 Position Clean- 5×2 Progressive


October 15th, 2014 | Comments (0)

10.15.14 WOD

 Warm Up: 800m Run 2 Rounds: Lizard Crawls Inch Worms 10 Ring Rows 2 Rounds: 5 Strict Pull Ups 10 Push Ups 2 Rounds: 10 V sit ups 15 supermen – Bergner warm up Skill: 5 min HSPU Work WOD: 3 rounds for time of: Run 400 meters 21 Hang Clean (115/75) 12 Ring Dips


October 14th, 2014 | Comments (0)

10.14.2014 WOD

Warm Up: 800m Run 2 Rounds: Lizard Crawls Inch Worms 10 Ring Rows 2 Rounds: 5 Strict Pull Ups 10 Push Ups 2 Rounds: 10 V sit ups 15 supermen – Bergner warm up SWOD: Full Clean 5×2 (work up to a heavy 2 reps) WOD: 20 min AMRAP of: 60 Bar-facing burpees 45 ABMAT [...]


October 13th, 2014 | Comments (0)

10.13.2014 WOD

Warm Up: 800m Run 2 Rounds: Lizard Crawls Inch Worms 10 Ring Rows 2 Rounds: 5 Strict Pull Ups 10 Push Ups 2 Rounds: 10 V sit ups 15 supermen – Bergner warm up Skill: 5 min Butterfly Pull Up Work WOD: “Amanda” 9-7-5 reps for time of: Muscle-up Squat snatch (135 / 95 lbs)


October 12th, 2014 | Comments (0)