FRIDAY WOD 9/19/14

Posted by on Sep 18, 2014 in WOD

FRIDAY WOD 3 Rounds 1 Minute Squat Clean (95/65) 1 Minute Row for Calories 1 Minute Push Press (95/65) 1 Minute Knees to Elbows Rest 1 Minute THEN… Strength 3 Rounds 5 Hang Squat Snatch 10 Weighted Hip Ext Endurance 2 Rounds 800m Run 5 Tire...

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THURSDAY WOD 9/18/14

Posted by on Sep 17, 2014 in Nutrition

THURSDAY WOD 5 Rounds 200m Run 15 KB Swings (70/53) 15 Burpees 15 V-Ups THEN … Strength 4 Rounds 10 KB Snatch (70/53) 10 Half Moons (45/25) Endurance 100 Mtn Climbers 1000m Row

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WEDNESDAY WOD 9/17/14

Posted by on Sep 16, 2014 in WOD

WEDNESDAY WOD 6 Minute AMRAP 3, 6, 9, 12, 15… Front Squats (135/95) Chest 2 Bar Pull Ups Rest 3 Minutes 6 Minute AMRAP… 3, 6, 9, 12, 15 Power Clean (135/95) HR Push Ups THEN Strength 3 Rounds 3 Squat Cleans 5 Weighted Pull Ups Endurance 4 Rounds 200m Sprint 1 Minute rest between rounds

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THURSDAY WOD 9/11/14

Posted by on Sep 10, 2014 in Nutrition

21-15-9 Power Clean (135/95) GHD Sit Ups 15-9-6 Power Clean (155/105) Toes 2 Bar 9-6-3 Power Clean (185/115) Muscle Ups or Ring Dips (18/12/6 if doing Ring Dips) THEN Skill: Work on gymnastic movements: Kipping or butterfly pull ups, HSPU’s, handstand walks, dips, muscle ups, toes 2 bar, rope climbs etc Endurance 1 Mile Run

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WEDNESDAY WOD 9/10/11

Posted by on Sep 9, 2014 in WOD

WEDNESDAY WOD “Feel good Wednesday” 8 Rounds 200m Run 15 Push Ups 20 Air Squats 25 Ab Mat Sit-Ups THEN Strength 3 Rounds 10 Bench Press 10 Pistols Endurance 4 Rounds 300m Row 1 Rope Climb

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