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9/30/2014

WOD for Tuesday Sept. 30 A) Work up to a tough 5rep Press from split position. -Set your feet in the split jerk position and press. Perfect reps, and maintain good posture. B) 10 rep Max Dumbell [...]

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9/29/2014

Skill: Perfect Front Squat. Work up to 20-30lb over the weight of your WOD WOD: 10-9-8-7-6-5-4-3-2-1 Front Squats Chest to Bar Lev.1 choose weight, scale pull-ups Lev.2 115/75, pull-ups Rx. [...]

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9/25/2014

Wod for Thursday 9/25 6 rds for time alternate rds 3 c&j 2 Rds of burpee Mary 5 hspu 10 pistols 15 burpees 1 muscle up 3 snatches 2 Rds of burpee Mary 5 hspu 10 pistols 15 burpees 1 muscle [...]

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9/24/2014

Wod for Wednesday 9/24 Skill: L-sit practice, L-sit on rings, muscle up work. WOD: EMOM 9 minutes 1st min: 6 pull ups 2nd min: 10 V ups Rest 2 min EMOM 9 min 1st min: 10 double KB front squats [...]

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9/23/2014

Wod for Tuesday 9/23 A) Snatch – moderately tough single (Speed focus) B) Snatch balance – heavy single C) 5 RDS 6 thrusters AFAP 6 box jump overs 6 push ups Rest 2 min between rds L1: bar, [...]

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9/22/2014

Skill: double unders, handstands, hang power cleans. WOD for Monday 9/22 For time: 50 burpees Run 600m 50 wall balls 20/14 Run 400m 30 hang power cleans Run 600m L1: choose weight L2: 115/75 Rx: [...]

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9/18/2014

Skill: front squat approach and position WOD: for 9/18 A) Front Squats @ tempo 20×1 3-3-3-3 85% B) 150 DU 75 Wall Balls Unbroken 25 Burpees L2 Broken Wall balls L1 450 Singles, broken wall balls

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9/17/2014

Skill: Skin the Cat, Pullovers, Head-Press to Support WOD: 10min AMRAP 5 Strict Deficit H.S.P.U 10 strict Pull-Ups 20 Foward Front Lunges 115/75 L2)HSPU, Kipping Pull-Ups, and 95/65 L1)Kipping [...]

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