WOD 7/12/15
10 am-Olympic Lifting with Coach Ryan 11 am- Endurance 1600m Run 30 Sit Ups 25 Box Jumps 24/20 20 Superman 15 Ring Rows 1200m Run... Read More
WOD 7/11/15
Press 3-3-3 Metcon: 4 Rounds of: 25 Push Press 75/53 50 Double Unders Then: 50 Pullup Cash-out. Post Loads and Times to Zen and Comments:
WOD 7/10/15
15 minutes to Establish a 3RM Clean Then… “WWPF” 14 Minute AMRAP 50 Hang Power Clean, 155/103 50 HR Pushups 50 Partner Med Ball Situps,... Read More
WOD 7/9/15
Back Squat 3-3-3 Then 12 min amrap *200 Meter Run 9 Overhead Squats (95/65) 15 Box Jumps *Pouring Rain/Thunderstorm Run Subs Pick One: 250 Meter... Read More
WOD 7/8/15
Clean Pulls: 3 x 3 (3 sec pause at knee) Then… For Time: 30 power Cleans, 135/93 800m Run 30 Shoulder to OH, 135/93 ... Read More
WOD 7/7/15
15 Minutes to Heavy Snatch triple (any way, does not have to be touch and go) Then…. Lucky 7s 7 Rounds 7 HSPU 7 Snatches... Read More
WOD 7/6/15
WK 6 15 min to Establish 8rm Front Squat (increase wt) Then. 2×8 @ 90% 4 rounds (15 min cap): 15 tuck jumps Max Effort... Read More
WOD 7/5/15
10am: Oly Lifting 11am: Endurance 3 Rounds 800m run 800m row 3 min break after each round
WOD 7/4/15 – Normal Saturday Schedule
“White” – 35 min cap 5 Rounds: 3 Rope Climbs, 15′ 10 Toes 2 Bar 21 OH Walking Lunges, 45lbs/25lb 4oom Run U.S. Army First... Read More
WOD 7/3/15
15 min to establish a heavy Hang Power Snatch Then… “WWPF” AMRAP 16 Minutes 100m Run 30 synchronized OHS, 95/63 1oom Run 15 Ring Muscle-ups,... Read More