WOD 12/17/14
Romanian Deadlift: 3 x 5 Strict Pullup: 3 x Max Effort *super-set the above movements Then… 3 Rounds: 10 Deadlifts, 275/205 20 Pullups 50 Double... Read More
WOD 12/16/14
Every 30 seconds for 7 Minutes 1 Snatch 1 OHS AHAP Then…… 21-15-9 Power Snatch 135/93 HSPU (super RX=strict) Happy birthday to Zaaaaaaaaaaa, mother of... Read More
WOD 12/15/14
Front squat:3 x 3 (3sec pause) 6 rounds of; 10 wall balls 10 kbs 70/53 10 burpees 10 toes to bar Rest 1 minute between... Read More
WOD 12/14/14
10am Oly lifting 11am: endurance For time 100 double unders, 1600 meter run, 30 ohs 30 burpees over bar 30 situps, 800 meter run, 20... Read More
WOD 12/13/14
“Bear Complex” 7 Sets of the following sequence: rest the bar anywhere during 7 sets except on the ground. Power Clean Front Squat Push Press... Read More
WOD 12/12/14
Press: 5 x 5 (75-80%) Then… 18 Min Partner Relay: 1 Rope Climb, 15ft 10 Thrusters, 105/73 30 Double Unders Partner Friday Wheel Barrows... Read More
WOD 12/11/14
Power clean 3-3-2-2-1-1-1 Then: 15 Min Amrap of Power Clean Cindy. 5 Pullups 10 Pushups 15 Airsquats Power Clean + 1 (135/95) Increase Power Cleans... Read More
WOD 12/10/14
Romanian Deadlift: 3 x 5 Strict Handstand pushups: 3 x max effort strict Th en… Complete Reps: 10-9-8-7-6-5-4-3-2-1 Kb Swings, 70/53 Situps Jumping Hurdles, 24″/20″... Read More
WOD 12/9/14
15 Minutes to work up to a heavy Snatch (any way) Then….. AMRAP 12 Minutes 3 Pullups 3 Toes to Bar 3 Bar Muscle Ups... Read More
WOD 12/8/14
Front Squat 3×3 (3 sec pause each one) Then… 75 Burpee Box Jumps for Time 24/20 Every 3 Minutes do 3 Rope Climbs Don’t forget,... Read More