WOD 10/01/14
Skill EMOM 7 Minutes 20 Double Unders (30 seconds of attempts) 5/4 Strict Pullups Then…. For Time: 21 Deadlifts, 225/155 5 Muscle ups (15 pull-ups)... Read More
WOD 9/30/14
Back Squat 5-5-5 @80% Then…. 4 Rounds of 3 Minute AMRAPS with 2 Minute rests between AMRAPS 100m Run 5 Front Squats 185/135 3 Jerks... Read More
WOD 9/29/14
Work up to 10 rep max Bench Press, then 2 sets at 90% Then: Complete reps of: 10-9-8-7-6-5-4-3-2-1 KB Snatch L arm, 53/35 KB Snatch... Read More
WOD 9/28/14
10 AM- Olympic Lift with Coach Ryan 11 AM- Endurance 21-18-15-12-9-6-3 HR Pushups Sit Ups Air Squats 400m Run before each round Caitlin, going for... Read More
WOD 9/27/14
Push Press 3-3-3 Then: 15 Min to complete the following: 500 Meter Row or 400 Meter Run With remaining time AMRAP of: 10 wall balls... Read More
WOD 9/26/14
Turkish Getup: Work up to a heavy single for both arms Then… “Wacky Wiser Partner Friday” For Time: 42 KB Thrusters, 53/35 30 Burpee Box... Read More
WOD 9/25/30
Power Clean and Jerk 2-2-2 Then: 30 Double Unders 5 Power Snatch (155#/110#) 25 Double Unders 4 Power snatch 20 Double Unders 3 Power Snatch... Read More
WOD 9/24/14
EMOM 7 minutes: Hang Snatch (above knee) + Hang Snatch (below knee) + Snatch (floor) Then… 12 min ladder 100m Run 3 Kb swings, 70/53... Read More
WOD 9/23/14
Test: Back Squat 1 RM Then…. 4 Rounds 200m Run 15 Toes to Bar 10 Front Squats 135/95 TJ at his first lifting meet... Read More
WOD 9/22/14
Bench Press 15-15-15 Then: 4 Rounds of 2 Minutes of work followed by 2 minutes of rest: During the two minutes do as many repetitions... Read More