Today's WOD

January 17, 2015

TEAM WOD

 

In teams of four: Penalty for all but the winning team of each round. 

 

--Each team member takes 20 pulls at the rower. Max distance wins

--80 Box Jump Overs

--40 Team unison burpees

--75 Team situps

--80 KB Clean and Jerks

--Med ball sprint relay

...

January 3, 2015

Midline/Skill:

KB Snatch Development

 

Strength:

Snatch Technique (work to full snatch)

 

WOD:
Every 30 seconds for 5 minutes

2 T2B

2 K2E

1 Straight Leg to 90 degrees

1 Rolling Pistol (alt legs)

 

Then:

 

'Christine'

500M Row

12 DL (3/4 bodyweight)

21...

December 23, 2014

Midline:

Rest

 

Strength:

Rest

 

WOD:

12 Days of Christmas

1 Burpee

2 Power Clean (135/85)

3 Pull Ups

4 Push Ups

5 Toes to Bar

6 Russian KBS (70/53)

7 Mountain Climbers (ea leg)

8 Sit Ups

9 Deadlifts (135/85)

10 Med Ball Slams (20/14)

11 Box Jumps (20/14)

12 Front Rack Lunges (135/85)

 

Ju...

December 23, 2014

Midline:

30 KB Side Bends

 

Strength:

Rest Day

 

WOD:

Fight Gone Bad (Final Nutrition Challenge WOD use the weights you used previously)

 

3 Rounds

1 Min Ea Round

 

Wall Balls (20/14)

SDLHP (75/55)

Box Jump

Push Press(75/55)

Row For Calories

Rest

 

Score=Total Reps

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Featured Posts

Midline:

30 KB Side Bends

 

Strength:

Front Squat 

Grey: 8x3x3x3x3x3(80%)x3(80%)

Orange: Work to heavy single. Max reps at 57.5% (no more than 2...

Monday 19 January 2015

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