BLOG & WODS
Mon – 11/06/2014
WOD Back Squat - 4x1@90-95% Use Spotters 6 Rounds for Time: 9 Deadlift (165/115) 7 Burpees Over the bar 5 Strict Pullups Rest 1 Minute Extra 1 Power...
Sat -10/04/2014
WOD n teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:...
Fri – 10/03/2014
WOD A) Bench Press: 5x4@70% rest 60 sec B) Weighted Pullups: 5×5, same weight sets across rest 60 sec 12 Rounds for Reps: 30 sec ME Pullups 30 sec...
Thur – 10/02/2014
WOD Recovery 2 Minute Quad Roll 1 Minute E/S Calf Smash with KB 1 Minute E/S Ankle Mob w/ KB on Knee 1 Minute E/S, E/A Banded Shoulder Stretches...
Wed – 10/01/2014
Upcoming Intro to Weightlifting Cycle - Oct 13 - Dec 17 (OFF Thanksgiving Week) - 9 Weeks - Mondays & Wednesdays: 5:30AM / 7:30AM / 5:00PM These...
Tue – 09/30/2014
WOD Strength/Skill 5 Rounds: 20 Yard Farmers Carry, Heaviest Possible Rest 10 seconds Max Rep Burpees in 20 sec Rest 1 minute Conditioning 6 Rounds...
Mon – 09/29/2014
WOD Back Squat - 6x2@85-90% Rest 60 seconds between sets For Time: 60 KB Swings (53/35) 40 Box Over Jumps (24/20) 20 Hand Release Pushups Extra...
Sat – 09/27/2014
WOD In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of: 5 Power Snatches (95/65) 7 Box Jumps (24/20)...