30
Apr
WOD 5/1/14
Sumo Deadlift 3-3-3 Then: Fight Gone Bad for time 21-15-9 Reps of Wall Balls 20#/15# Box Jumps 24/20 Sumo Deadlift High pull 75#/55# Push Press... Read More
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NEW PRE-Hab CLASS: * Tuesday / Thursday @ 7:30pm (Starts May 6th) * Learn injury prevention, correct imbalances, strengthen stabilizing muscles MID-ATLANTIC REGIONALS COMPETITION:... Read More
29
Apr
WOD 4/30/14
Test: Back Squat – Find 1 Rep Max (20 min cap) Then… 3 Rounds: 75 Double Unders 20 Pistols, alt legs 15 Toes 2 Bar... Read More
28
Apr
WOD 4/29/14
EMOM 7 1 Clean (squat) 1 Front Squat 1 Jerk Then… AMRAP 3 Minutes with 80% from part 1 1 Squat Clean 1 Front Squat... Read More
27
Apr
WOD 4/28/14
4 Rounds: 1a. Bench Press x 5 1b. ME 80% of Bodyweight Pendlay row Then.. Accumulate 3 min in a Handstand hold Then.. 13 min AMRAP... Read More
26
Apr
WOD 4/27/14
10 am- Olympic Lift class with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD 2x800m Run for time Then… 5 Rounds of... Read More
25
Apr
WOD 4/26/14
5 Min AMRAP 15 KettleBell Swings 70#/56# 10 Burpees Then: 3 Rounds of: 25 Wall Balls 10 Pullups 25 OverHead walking Lunges 45#/25# 10 Pullups... Read More
24
Apr
WOD 4/25/14
4 Rounds: 1 min max DU :30 rest Then… “Wacky Wiser Partner Friday” 3 Rounds: 50 Pistols 14 Muscle-Ups 20 Hang Snatches, 135/95 Partner Friday!... Read More