WOD/Blog
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4/18/15

Conditioning WOD:  35 Min AMRAP 5 Hang Cleans (95/65) 5 Front Squats 5 Hang Clusters 400 M Run 5 Burpees everytime you put the bar down   Cash Out: Tabata Core  2 Movements 4 Rounds Each

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4/17/15

Skill/Accessory WOD: 2 Rounds 5 x Seated Box Jumps 8 x Skill Crushers 8 x Seated DB Press 8 x Snatch Grip Row 8 x Ring Rows Conditioning WOD: 5 Rounds 3 OHS (95/65) 30 Dbl unders Then Rest 2 Minutes 30 Burpee Pull ups

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4/16/15

Strength WOD: Squat Clean 15:00 EMOM 5 Reps Every 3:00 Conditioning WOD: Tabata 8 Rounds :20 work/:10 rest WallBalls (20/14) Pull ups Jumping Lunges DB Snatch (50/35) 4 Rounds per arm Perform all 8 Rounds of each movement before moving to the next

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4/15/15

Mini WOD: Max Effort Wall Balls Level 3- 20/14 to 12′ Target Level 2- 20/14 to 10′ Target Level 1- 14/10 to 8′ Target Heights are the same for men and women Compare score to 2/6/2015 Conditioning WOD: 4 Rounds 1K Run 4 Rope Climbs 30 Min Cap

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4/14/15

Skill/Accessory WOD: 2 Rounds 8 x Strict Ring Dips 8 x Banded Pull Throughs 8 x Bulgarian Split Squat 8 x Weighted Good Morning 8 x Strict Pull ups (use bands if still working on your pull ups) Coniditoning WOD: 8 Min ascending ladder 3 KBS (53/35) 3 C2B 6 KBS 6 C2B 9 KBS 9 C2B […]

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4/13/15

Strength WOD: Push Press10 Min EMOM5 Reps Every 2:00 Conditioning WOD: 400m Run 21-15-9Dumbbell Shoulder to OverheadCalorie Row 800m Run 9-15-21Calorie RowDumbbell Shoulder to Overhead 400 m Run20 Min Cap

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4/12/15

Partner WOD: 4 Rounds 6 Box Jumps (24/20) 9 Dead Lifts (225/135) 12 Toes 2 Bar Switch/Rest as needed, both partners must complete all the reps of each movement before moving to the next

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4/11/15

Conditioning WOD: 5 Rounds 30 Wallballs (20/14) 20 Pull ups 800m Run 40 Minute Cap

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4/10/15

Strength WOD: Deadlift 10 Min EMOM: 5 Reps Every 2:00 Focus on getting the form perfect before adding weight. Partner Conditioning WOD: 12 Min AMRAP P1 – 200m Run P2 – 18-15-12-9-6-3 Hang Cleans Shoulder to Overhead 95/65 Switch when partner 1 returns from the run, continue with the decending ladder where partner 2 leaves off. […]

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4/9/15

Skill/Accessory WOD: 2 Rounds :30 L Hold 8 x Banded Pull Throughs 8 x Bulgarian Split Squat 8 x Weighted Good Morning 8 x Strict Pull ups You will have 1:00 to complete each movement Conditioning WOD: Partner Hero WOD: The Seven Seven rounds for time of: 7 Handstand push-ups 7 Thruster (135/95) 7 Knees […]