Today's WOD

January 22, 2015

Midline:

"Wash Board Wednesday"

Plank Drill

 

Strength:

Power Clean

5x5x5x5x5

Orange=Work to a heavy single max reps at 57.5% (pause only at the top, reset hook grip on the way down)

 

WOD:

AMRAP 10 Mins

30 Russian KBS (70/53)

10 Push Press (115/75)

 

 

 

 

January 9, 2015

Midline:

30 GHDs

 

Strength: 

Deadlift 5x5x3x3x3

 

WOD:

Partner

 

A Row 250M

B Plank Hold

 

A 10 Wall Balls

B Wall Sit

 

A 20 Russian KB Swings

B OH Plate Hold (45/25)

 

3 RFT or 15 Min Cutoff

January 2, 2015

Midline: 

Pistol Squat Progression and skill development

 

Strength:

Rest

 

WOD:

2 Min Wall Balls

2 Min Rest

2 Min Shuttle Run

2 Min Rest

2 Min Burpees

2 Min Rest

2 Min Russian KBS (54/35)

2 Min Rest

2 Min Ab-mat Situps

2 Min Rest

2 Min Dealer's Choice...

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...

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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

January 20, 2015

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