WOD 1/21/14
10 Minutes to work up to a Heavy Snatch Then….. WOD #1- 10 min cap 10-15-20 Wall Balls, 20/15 Box Jumps, 24/20 WOD #2 AMRAP... Read More
WOD 1/20/14
5×5 Romanian Dead-lift Then: 30-20-10 reps of: Kettlebell swings 53/35 Kettlebell Snatches Kettlebell Clean & Jerks
WOD 1/19/14
9 am-Yoga 10 am- Olympic Lift Class with Coach Ryan 11 am- Endurance WOD with Coach Brian 1 Mile Run 50 Double Unders 40 Sit... Read More
WOD 1/18/14
L sit and L hold Practice 3 x Max effort Holds Then: “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups... Read More
WOD 1/17/14
12 min to establish 1RM Push Press Then… “Wacky Wiser Partner Friday” 3 Rounds: 42 Push Press, 95/65 30 Pistols, alt legs 18 Box Jumps,... Read More
WOD 1/16/14
Bar Complex. 7x 1 Hang Power Clean x 1 Front Squat x 1 Jerk 10,9,8,….3,2,1 reps of Hang Power Clean (135/95) Toes to Bar Pushup... Read More
WOD 1/15/14
EMOM 7 MIn Snatch (hip) + Snatch (knee) + Snatch (2″ off floor) Then….. 15 min Ladder Cash In: 800M Run 3 Snatches, 95/65 3... Read More
WOD 1/14/14
3x 500m Row Sprints 3x Max strict Pullups (No kip. If you don’t have strict pullups, use a band or do ring rows) Then… The... Read More
WOD 1/13/14
“Barbarella” 3 Rounds for time. 20 Barbell Rows 30 Barbell Floor Presses 40 Ab-Mat Sit-Ups 50 Back Squats Rest 3 min…repeat 115/75 lbs This is... Read More
WOD 1/12/14
9 am-Yoga 10 am -Olympic Lift class with Coach Ryan (snatch and snatch pull work) 11 am- Endurance with Coach Brian In 10 Minutes... Read More