WOD+

WOD

April 24, 2013 | No Comments

Warm Up 3 Rounds 30 Jumping Jacks 15 Goblet Squats 20 Mountain Climbers 10 Push Presses Strength 1 RM Front Squat WOD 7 Min AMRAP 10 Burpee to SDHP (1.5/1.0) 20 Alternating Side Lunges 20 Bust A Move Mountain Climbers Stretch…

WOD

April 23, 2013 | No Comments

Warm Up 3 Rounds 1 Min Jumprope or DUs 20 Power Lunges 20 Pushups 20 Ring Rows Skill Work Kipping WOD 50 Pullups Every 10 pullups, perform 5 burpees and 5 sit ups Stretch…

WOD

April 22, 2013 | No Comments

Warm Up 3 Rounds Row 500m 15 PushPresses 100ft high Kicks 10 Snatch Balance Strength Day! 1RM Push Press 1 RM Snatch Balance Stretch…

WOD

April 19, 2013 | No Comments

Warm Up 3 Rounds Shoulder Openers 15 Dumbbell Presses 100ft Karaoke 15 O/H Squat Strength Find 1RM O/H Squat WOD 10 Min AMRAP 10 HSPU 10 T2B 10 Power Lunges Stretch…

WOD

April 18, 2013 | No Comments

Warm Up 3 Rounds 15 KB SDHP 100ft High Kicks 1 Minute Jump Rope or Double Unders WOD 5 Rounds Run 400m OR Row 500m 50 Double Unders Stretch…

WOD

April 17, 2013 | No Comments

Warm Up 3 Rounds 15 Deadlifts 15 KB Swings 100ft Power Skips 15 Ring Rows Strength 1RM Deadlift WOD 5 Rounds 15 Wallballs 25 Sit Ups Stretch…

WOD

April 16, 2013 | No Comments

Warm Up 3 Rounds Row 500m 100ft Walking Lunges 15 Pushups WOD 6 Rounds 2 Turkish Get Ups each side (1.5/1) 5 Tuck Jumps 6 Plyo Spidermans Floss and Mash…

WOD

April 15, 2013 | No Comments

Warm Up 3 Rounds Bergener Warm Up Strength 1RM Snatch – Take 3 -5 sets to get to MAX effort WOD 10 Min AMRAP 1 One-legged Burpee Box Jump each side (20″/10″) 2 KB Split Snatch each side (1.5/1.0) 8 Pullup to K2E Stretch…

WOD

April 12, 2013 | No Comments

Warm Up 3 Rounds 100ft High Kicks 20 Criss Cross Jacks 15 Deadlifts 10 Ring Pushups WOD 5 Rounds (135/75) 15 V Ups 10 KB Swings (1.5/1.0) 5 Ninja Pushups Stretch…

WOD

April 11, 2013 | No Comments

Warm Up 3 Rounds Row 500m 15 Hang Cleans 15 Presses Strength Find 1RM for Clean WOD 4 Rounds (135/75) 5 Bent Over Rows 5 Hang Cleans 5 Presses Stretch…