Tuesday, January 13 2015
A. Olympic- Power Clean 3 – 3 – 3 – 3 – 3 (T-N-G) B. 10 – 1 Hang Power Clean (M:155-W:105) *In between: 3... Read More
Monday, January 12 2015
A. Work up to Deadlift WOD Weight B. On the 5:00 for 5 Rounds 500 (400 W) Row 15 Box Jumps (24″/20″) 10 Deadlift (M-275,... Read More
Saturday, January 10 2015
Team Relays!!!
Friday, January 9 2015
A. Work up to a Heavy C&J B. 4 Rounds for time: 7 Strict Pull-ups 10 Clean & Jerk (M:135/115/95,W:95/75/65) 3:00 REST C. 4 Rounds... Read More
Thursday, January 8 2015
10:00 Bench Press 10 – 10 – 10 – 10 – 10 2:00 REST 10:00 Row for Max Calories 2:00 REST 10:00 TGU (pick a... Read More
Wednesday, January 7 2015
A. 10:00 EMOT2:00-Press Tempo 5 reps, :06 to OH (55%+) B. 21 – 18 – 15 – 12 – 9 -6 – 3 (16:00 CAP)... Read More
Tuesday, January 6 2015
A. Snatch RDL 5 – 5 – 5 – 5 – 5 B. 10:00 AMRAP 30 Lunge Steps (ea=1) 20 KB Swings (24/16 kg) 10... Read More
Monday, January 5 2015
20:00 EMOM Odd Minutes – 15 Calorie Row (10 Women) Even Minutes – 10 Pushups + 15 OHS (45/35) *decrease reps as needed
Saturday, January 3 2015
Partner WOD – Deck of Doom – 1 work/1 hold plank Hearts = Kettlebell Swing (24/16 kg) Diamonds = KB SDLHP Clubs = KB Lunge... Read More
Friday, January 2 2015
A. Find WOD Deadlift Weight B. 5 Rounds for time: 5 Deadlift (Heavy) 10 Ring Dip 15 Calorie Row 1:00 Rest C. Accumulate 2:00 “L”... Read More