BLOG & WODS
Mon – 06/23/2014
WOD Hang Clean – 5×2@85% Rest 2 min between sets “Shlitz” 4 Rounds for Time (20 min cap): 400m Run 4 Muscle ups 40 Double Unders NOTES: Scale 4 MU...
Sat – 06/21/2014
WOD Workout of the Day In teams of two, with only one person working at a time, complete: 80 Knees-to-Elbow 600 Meter Run 80 Wallballs 600 Meter Run...
Fri – 06/20/2014
WOD 10-15 minutes of Snatch and C&J practice, find a good weight for the workout. For Time (20 min cap): Run 800 15 Squat Snatch (135/95) Run...
Thur – 06/19/2014
WOD 15 minutes to find max Broad Jump 3 Rounds for Time (15 min cap): 21 Box Jumps 21 Abmat Situps 9 Deadlifts @ 60% of 1RM If you don't know max,...
Wed – 06/18/2014
WOD 15 min to find heavy Power Clean 10 Minute AMRAP: 5 C2B Pullups 10 Burpees 15 Goblet Squats 53/35 Extra Front Squat 5x5@85%
Tue – 06/17/2014
No weightlifting class Tuesday. WOD A) Snatch - 5×2@80% Rest 60 seconds, not touch & go B) Strict Pullups - 5x4 Heaviest Possible Rest...
Mon – 06/16/2014
WOD Front Squat - 6x2@80% 5 Rounds for Time: 200m Run 40 Double unders 10 Kettlebell Swings (53/35) If you could easily go unbroken on KBS, use...
WOD – 06/14/2014
WOD "Look Ma', No Hands!" Teams of two, alternating stations for 6 rounds, for time: 25 Box Jumps (24/20) 25 Straight Arm Front Squats (45/35) 25...