BLOG & WODS
SAT12DEC2015
Saturday Classes at 9AM and 10AM WOD TBA 🙂
FRI11DEC2015
WOD Warmup/Skill 3-4 sets of: 5 Scap pullups 5 hollow/arch kips 5 kipping PU 5 goblet squats 10 singles Conditioning For Time (25 min cap): 1k Row...
THU10DEC2015
NO YOGA THIS WEEK WOD Mobility 6-10 cycles of foam roller dead bugs (watch video below for step by step) https://youtu.be/E-P4APwt1AI 20 e/leg...
WED09DEC2015
WOD Strength Clean + Hang Clean + Jerk: 5 x 1+1+1 to max for complex, then 2 sets at 85% of max for complex Conditioning 8 Rounds: 200M Run...
TUE08DEC2015
WOD Warmup/Mobility/Strength A) Accumulate 2 min. of OH shoulder stretch B) 3-4 rounds: - 10 goblet or air squats (vertical back) - 2 wall walks - 5...
MON07DEC2015
WOD Strength Front Squat: Work up to 80% then complete 3 sets of 3 every minute, rest 1 min, increase to 85% and complete 3 sets of 2 every minute,...
SAT05DEC2015
WOD In teams of 2, alternating complete rounds: 6 Rounds each: 12 Thrusters (95/65) 9 Pullups 5 Burpee Box Jump Overs (24/20) Extra Snatch: 60/3,...
FRI04DEC2015
No Noon Class, Sorry! WOD Conditioning 3 Rounds (40 min cap): 800m run 50 Wall Ball (20/14) 40 KB Swings (53/35) 30 Toes-to-Bar Extra A1) Bench...