2/24/14

Strength:

Hang Cleans

1-1-1-1-1-1

WOD.

50-40-30-20-10 Wallballs 20/14

10-20-30-40-50 Situps

 

 

1/10/14

Strength:

3-3-3 Jerk (Any style jerk is acceptable)

2-2-2 Push Press

1-1-1 Strict Shoulder Press

 

WOD

Tabata

Air Squats

Ring Rows

Push Press 75/55

*Take lowest score from each movement and add together for score.

1/9/14

WOD

3RDS for Time

2 Deadlift 185/135

15 Push ups

30 Kb Lunges 53/35

45 Double Unders (90 Singles)

30 Situps

15 Kb Swings

2 Handstand Pushups

1/6/14

Strength:

3-3-3-3-3-3

Back Squat (Focus on going full depth past parallel)

WOD:

15-12-9

Ground to Overhead 95/65

Toes 2 Bar

Kettlebell Swings

 

STAY WARM!!

1/3/14

Strength

Deadlift

5-5-5-5-5

*Work on keeping the bar on your quads as you decend.

WOD

50 Double Unders (150 Single)

50 Sit ups

25 Pullups

25 Dips (ring or matador)

10 Toes 2 Bar

10 Handstand  Pushups

1/2/14

Happy New Years to ALL.  Come in and start the year off right!

WOD

EMOM 20

3 Power Cleans 155/95

5 Ring Rows

7 Air Squats

12/2

Sorry about missing the WOD postings for last month guys.  We have it back up and running now.

Strength: Front Squat (*Percentages are based of your 3rep max)

2x10 Warm up 

5(65%) - 3 (75%) - 3 (85%) - 3 (95%) - 3 (100%+)

 

WOD:

10 min AMRAP:

5 Push Press 95/65

5 Box Jumps 20"

5 Burpees

 

10/31

4 RFT:

20 Airsquats

20 KB Clean & Jerks

20 Heel Slappers

20 KB goblet Lunges

11/1

Strength:

10 min Every minute on the minute:

2 Power Cleans @70-75%of 1RM

WOD:

21-15-9

Pistols/One legged squats(each leg)

Dips

Pullups

10/30

Strength:

2-2-2-2-2 Thruster 

WOD:

12 Min AMRAP

7 Thrusters 75/45

7 Bar over Burpees