1/21/15 WEDNESDAY WOD

Posted by on Jan 20, 2015 in WOD

WEDNESDAY WOD 6 Rounds 200m Run 6 Front Squat(135/95) 7 Strict Pull Ups 8 Ring Dips Advanced 7 Rounds … THEN Strength 7-10 Minutes Work on muscle up progression *If you can already do muscle ups 9-7-5 Muscle Ups 2 Minute rest between rounds Endurance 4 Rounds Sprint the length of the parking lot as fast as you can Rest 1 Minute between...

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TUESDAY WOD 1/20/15

Posted by on Jan 19, 2015 in WOD

TUESDAY WOD 20 Minute AMRAP 6 Dead Lift (255/175) 7 Bar Over Burpees 8 KB Swings (53/35) 400m Run Advanced 20 Minute AMRAP… 6 Dead Lift (315/205) 7 Bar Over Burpees 8 KB Swings (70/53) 400m Run THEN Strength 3 Rounds 15 Hip Ext MR Ring Push Ups (10 Rep Minimum) Endurance 800m...

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THURSDAY WOD 1/15/15

Posted by on Jan 14, 2015 in WOD

THURSDAY WOD 800m Run 60 Wall Balls (20/14) 40 Toes 2 Bar 20 Power Clean (135/95) Advanced 14 Minute AMRAP 60 Calorie Row … 50 Toes 2 Bar 40 Wall Balls (135/95) 30 Power Clean (135/95) 20 Muscle Ups THEN Strength 3 Rounds 10 Barbell Rows 10 Ring Dips Endurance 30 Burpee Box...

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WEDNESDAY WOD 1/14/15

Posted by on Jan 13, 2015 in WOD

WEDNESDAY WOD 4 Rounds 200m Run 4 Wall Walks 8 Barbell Lunges (135/95).. . Advanced 4 Rounds 200m Run 2 Rope Climbs 4 Wall Walks 8 Front Rack Lunges (155/105) THEN Strength Work on handstand walks for 5 minutes OR 4 Rounds 20 seconds on 20 seconds off Hand stand holds Endurance 400m Row 1 Rope Climb 300m Row 1 Rope Climb 200m Row 1 Rope...

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TUESDAY WOD 1/13/14

Posted by on Jan 12, 2015 in WOD

TUESDAY WOD OTM X 15 Minutes Min 1: 10 Ring/HR Push Ups Min 2: 20 Ab Mat Sit Ups Min 3: 40 Double Unders Advanced OTM X 15 Minutes Min 1: 10 Bench Press @ 50% of 1RM… Min 2: 20 GHD Sit Ups Min 3: 40 Double Unders THEN Strength 3 Rounds 5 Snatch (Power or Squat) 10 Hip Ext *If you aren’t comfortable with the snatch movement, do heavy KB Swings Endurance Partner Up 4 Rounds/each 20 Lateral Jumps Partner holds...

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