11-19-2013
Strength 3-3-3 strict press 5 sets: 1 push press+1 split jerk (5 sec hold in split) WOD: 10 min AMRAP: 8 push press 115/75,95/65 16 jumping lunges 8 toes to bar
Read more11-18-2013
Strength: Back squat 5 @ 75% 3 @ 85% 1 @ 95% 2 x 5 @ 85% WOD 5 rds 30 sec Burpees 30 sec rest 30 sec kb swings 30 sec rest 30 sec sit-ups 30 sec rest
Read more11-16-2013
Strength: 15 Turkish getups each arm. WOD: 50 mountain climbers 40 sit-ups 30 deadlifts 135/185 20 pull-ups 10 burpee over bar
Read more11-15-2013
Strength: 10 EMOM: 1 hang power clean + 1 power clean WOD: Choose 1 of the following “girls” Isabel Grace Elizabeth Finisher: Rowling
Read more11-14-2013
Skill: A.) 30 hspu B.) 30 chin-ups These reps can be broken up anyway you like. The goal being to complete all the reps with as few attempts as possible. WOD: 100 kb swings for time. At the top of each minute perform 5 burpees.
Read more11-13-2013
Strength: Back squat 3 @ 70% 3 @ 80% 3 @ 90% 2 x 5 @ 80% WOD: 4 rds 16 thrusters 115/95/65 8 pull-ups
Read more11-12-2013
Strength: 2 Snatches EMOM, for 10 minutes WOD: Open wod 11.1 10 min AMRAP 30 du’s 15 power snatch 75/55
Read more“In Honor of Veteran’s Day”
“Pheezy” Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of...
Read more“Partner WOD”
WOD’s 1 & 2 from The Tag Team Throwdown!
Read more