BLOG & WODS
THUR28JAN2016
WOD Mobility/Flexibility Partner Shoulder Arch Stretch: 5 sets each of 10-15 sec. LAX Ball Pec Smash: 2 min each side Foam Roll T-spine: 2-3 minutes...
WED27JAN2016
WOD Benchmark - Thank Coach Alex! "Death by Burpees" 1 Burpee the first minute 2 Burpees the second minute 3 Burpees the third minute ...and so on...
TUE26Jan2016
WOD Conditioning 7 Rounds for Time (26 min cap): 15 Wall Ball (20/14) 8 C2B Pullups 25 Double Unders rest 2 min after 4th round Strength Clean +...
MON25JAN2015
WOD Conditioning AMRAP in 8 min: 10 Power Snatch (75/55) 100m Run rest 8 min and repeat Record number of reps for each AMRAP Strength Front Squat: 6...
SAT23JAN2016
WOD Strength Back Squat: Every 90 sec: 60/8, 70/6, 80/5, 85/4, 90/3*3 sets Conditioning AMRAP in 20 min in teams of two, one athlete working at a...
FRI22JAN2016
WOD Conditioning In teams of 3, complete a 18x500M relay row. Each partner will row six 500's as fast as possible. If you aren't falling out of the...
THU21JAN2016
WOD Mobility/Flexibility 2 min Squat Wall Stretch (butt touching wall) 1 min e/s Couch Stretch Accumulate 3 total min Overhead Extension Mob 3-5...
WED20JAN2018
WOD Strength Clean and Jerk: 15 minutes to find heavy single or work on technique Conditioning AMRAP in 20 minutes, One Round...