WOD 4/18/16
6rm back squat then 2 back downs at 90% 30 – 20 – 10 Burpee broad jump (end of mat to end of mat) Strict... Read More
WOD 4/17/16
10am Oly Class 11am Enduro 25 min AMRAP 400m Run 20 KB Swings, 53/35 20 Situps 10 OHS, 95/55 10 Strict Pullups
WOD 4/16/16
Power Snatch 3-3-2-2-1-1-1 Then: 4 Rounds 400 Meter Run 15 Power Snatch 95/63 Post Loads and Times to Zen and Comments:
WOD 4/15/16
WWPF – 30 min AMRAP 20 Ring Muscle Ups 40 strict HSPU, (Partner holds handstand) 60 Alt Box Jumps, 30/24 80 Cal Row 100 Wall... Read More
WOD 4/14/16
Deadlift 2-2-2 Then: 5 Rounds of: 200 Meter Run 10 Deadlift (225/153) 15 Toes to Ring Post Loads and times to Zen and Comments:
WOD 4/13/16
Bench Press 4×8 @ 65-75% Then… 800m Run 70 Double Unders 50 Pullups 30 Burpees to target 6″ above hands Abmat, Laura, Turkey Bacon and... Read More
WOD 4/12/16
EMOM 5 Minutes 1 Power Clean 1 Hang Power Clean 1 Jerk Then…. DT- Hero WOD 5 Rounds 12 Deadlifts 155/103 9 Hang Power Cleans... Read More
WOD 4/11/16
“Ankle mobility and hip mobility should be addressed before knee stability can be” – squat university 8 rep back squat with 2 more sets at... Read More
Endurance 4/10/16
10 am- Olympic lifting with Coach Ryan 11 am- Endurance AMRAP 7 Minutes 250m Row 20 Jumping Lunges 3 Min Rest AMRAP 7 Minutes 50... Read More
WOD 4/8/16
15 minutes to work to a heavy OHS Then…. AMRAP 14 minutes 6 Ring Muscle-ups (scale: 6 burpee pull-ups) 12 OHS, 95/63 18 Box Jumps,... Read More