WOD/Blog
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7/29/14

Skill WOD: Rope Climbing Conditioning WOD: ‘Run Rope’ 5 RFT:Run 400 meters2 rope climbs *If you would like to increase the difficulty make your rope climbs legless Post WOD Recovery & Mobility: Cool Down: 2min of PVC Jerk Mechanics Mobility: Squat Mobility 2 minutes at the bottom of the Squat with huge emphasis on weight […]

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7/28/14

Skill / Strength WOD: Reviewing the proper Mechanics of the Push- Jerk Conditioning WOD: ’2007′ Row 1,000 metersthen, 5 rounds of:20 pull-ups7 push jerks (125 / 75 lb.)

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7/27/14

Conditioning WOD: For time:27x Thrusters (95/65)1000m Run21x Thrusters800m Run15x Thrusters400m Run9x Thrusters200m Run

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7/26/14

Conditioning WOD: This WOD is amongst the best WODs ever created for its structure and purpose. The goal is to test your fitness level by testing your ability to recover. After going all out on round one, you rest twelve minutes, do it again, and then again in another twelve. How much fall off you experience […]

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7/25/14

Skill WOD: Reviewing the proper Mechanics of rowing Conditioning WOD: Establish your best times for the following Distances in 40 minutes 2k Row 5k Row Max Distance

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7/24/14

Strength WOD: 15min to work up to your heaviest set of 3 Push Presses for the day Conditioning WOD: For time:100 Double-undersRun 200 meters5x Rope climbsRun 200 meters30x Back squat (135/95)Run 400 meters with Med ball (20/14)

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7/23/14

Conditioning WOD: For time:20x Front squat (205/140)30x Box jump (30″/24″)40x Kettlebell swings (53/35)50x Wallballs (20/14) Post WOD Recovery & Mobility: Cool Down: 200-400min Jog (3min) Mobility Area: Shoulder Capsule (Contract & Release) Action: Bully Stretch on Pull-Up Beams. Please watch the following video on the 2:50 mark for specific instruction.

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7/22/14

Conditioning WOD: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Post WOD Recovery & Mobility: Cool Down – 3min Row Mobility Area – Shoulder Overhead (Contract Release) Action: Box Shoulder Stretch for 2 min

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7/21/14

Conditioning WOD: Bike 3000m 30x Burpee Box Jumps (24″/20″) 30x KB Swings (53/35) Bike 2000m 20x Burpee Box Jumps 20x KB Swings Bike 1000m 10x Burpee Box Jumps 10x KB Swings *If you do not have a bike to bring we will have modifications for it.

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7/20/14

Strength WOD: 15min to establish your heaviest strict press of the day Conditioning WOD: 21-15-9 Wallballs (20/14) Pull-Ups Calorie Row