Today's WOD

January 30, 2015

Midline:

Rest

 

Strength:

Power Snatch

5x5x5x80%x80%

 

WOD:

3RFT

75 D/U

20 T2B

1 Min Rest

January 17, 2015

Midline:

Parallette Drill

 

Strength:

Power Snatch

Grey: 5x5x5x3x3

Orange: Work to heavy one rep. Take 50% and touch and go rep, no reset at the bottom. No more than 20. 

 

WOD:

Row 500M

15 T2B

15 Dips (Orange=Stict ring)

4 RFT or 15 Min

 

 

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 20, 2014

Midline:

4 Min Plank (rotating every 30 sec)

 

Strength:

KB Snatch Work

 

WOD:

'DG'

 

8 Toes to Bar

8 DB Thrusters (35#)

12 Walking Lunges W/ Dubmbells (35#)

 

10 Min AMRAP

December 17, 2014

Midline:

"Wash Board Wednesdays"

20 Barbell Roll Outs

15 Floor Wipers

x2

 

Strength:

Box Squat

5x5x5x5x5

 

WOD:

12 Min AMRAP

1 Pull-Up

1 T2B

1 Weighted Step Up (ea leg)

2 Pull-Up

2 T2B

2 Weighted Step Up (ea leg)

...continue adding one rep every round...

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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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