WOD+

WOD

January 16, 2013 | No Comments

Warm Up 3 Rounds 10 T2B 10 Pushups 100ft High Kicks Skill Rope Climbing WOD 7 Rounds for Quality NOT for Time 7 Inverted Hangs to Plank 20 Ring Pushups Stretch…

WOD

January 15, 2013 | No Comments

Warm Up 3 Rounds Row 500m 20 Ring Rows 20 Pushups 20 Power Lunges Strength Single Leg Deadlifts 5 x 5 x 5 x 5 WOD 50 Double Unders 40 K2E 30 Wallballs Guys 20lb / Gals 16lb 20 HSPU 10 Pullups Stretch…

WOD

January 14, 2013 | No Comments

Warm Up 3 Rounds Burgener Warm Up Strength Snatch 7 x 7 x 7 x 7 x 7 WOD “Randy” 75 Power Snatches Guys 75lb / Gals 45lb Stretch…

WOD

January 11, 2013 | No Comments

Warm Up 3 Rounds 15 Ring Rows 15 Ring Pushups 15 Sit Ups 30 Jumping Jacks Strength Bench Press 1 Set of 8 Reps at 70% Max Effort with Regular Grip (hands approx 28″ apart) 2 Sets of 10 Reps at 60% Max Effort with Wide Grip (hands approx 32̸…

WOD

January 10, 2013 | No Comments

Warm Up 3 Rounds Row 500m with a high pull towards face 15 Deadlifts 15 Hang Cleans 15 Lever Presses Each Arm Strength SDHP 5 x 5 x 5 x 5 x 5 WOD 150 Burpees for Time (10min cap) THEN 2 Min AMRAP Squat Cleans Guys 135lb / Gals 95lb Stretch…

WOD

January 9, 2013 | No Comments

Warm Up 3 Rounds 1 Minute Jump Rope Side Step Agility Ladder Left and Right Forward and Back Agility Ladder WOD 6 Rounds 30 Double Unders 30 Russian KB Swings Guys 1.5pood / Gals 1.0pood Stretch…

WOD

January 8, 2013 | No Comments

Warm Up 3 Rounds Row 750m 15 Thrusters 50ft Broad Jumps Strength Front Squat 3 x 3 x 3 x 3 x 3 x 3 WOD 5 Rounds 4 Sumo Deadlifts Guys 225lb / Gals 135lb 8 Box Jumps Guys 24″ / Gals 20″ 16 Plyo Pushups Stretch…

WOD

January 4, 2013 | No Comments

Warm Up 3 Rounds Row 500m 15 Ring Pushups 15 Ring Rows Strength Bench Press Your Body Weight 10 x 9 x 8 x 7 x 6 x 5 x 4 x 3 x 2 x 1 WOD 5 Rounds 10 Pullups 10 Sit Ups Stretch…

WOD

January 3, 2013 | No Comments

Warm Up 3 Rounds 20 Deadlifts 20 KB Upright Rows 20 Push Presses Strength Clean and Jerk 2 x 2 x 2 x 2 x 2 WOD 10min AMRAP 6 K2E 4 Burpees 2 Squat Snatch Guys 135lb / Gals 95lb Stretch…

WOD

January 2, 2013 | No Comments

Warm Up 3 Rounds 20 Push Jacks 100ft High Kicks 100ft Karaoke 20 Ring Rows 15 Shoulder Press THEN 3 Rounds Row 500m Rest 1 minute between rounds WOD 4 Rounds 15 Med Ball Clean Wall Balls 15 Sit Ups 15 Push Ups Stretch…