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W.O.D.

021115 Wednesday WOD

Strength Deadlift, wk2 with 5 sets of 10 GHD situps and back extensions WOD ROW 5K After Party 100 DU for TIME

February 10, 2015 / W.O.D.
020915 Monday WOD

Strength Wendler Wk 2, Press WOD 5RFT 15 Power Snatch (115.75) 15 Box Jumps

February 8, 2015 / W.O.D.
020715 Saturday WOD

Warm Up Sally Up: empty barbell Strength Deadlift, Wendler wk 1 WOD 10min WOD 100 DU 50 WB ME MU (1GOTP or 3PU/3Dip) Min 5 MU for everyone!

February 8, 2015 / W.O.D.
02-05-2015 Thursday workout

Warmup Skill/Strength Wendler Week 1 Front Squat WOD Prep Box Jump Test Deadlift Workout 14min EMOM – Alternating Minutes 5 Deadlifts (65-75% of 1RM) Box Jumps After Party

February 4, 2015 / W.O.D.
020415 Wednesday WOD

Warm Up row, squat, OHS, WB, pushup, hollow hold Strength Wendler, WK 1 Press *Reminder: If you don’t know your 1RM, you should. Otherwise write it on the sheet by… Continue reading

February 3, 2015 / W.O.D.
02-03-2015 Tuesday Workout

We’ve been working on getting strong for the last three months, now it’s time to dial some of that strength into solid technique on bodyweight movements! We’re going to spend… Continue reading

February 2, 2015 / W.O.D.
020215 Monday WOD

STRENGTH Wendler rep scheme, wk 1 Overhead Squat WOD 12 min EMOM COMPLEX Clean Power Clean Hang Clean * no grip * record heaviest successful complex

February 1, 2015 / W.O.D.
013115 Saturday WOD

1RM Deadlift !!!!

February 1, 2015 / W.O.D.
01-30-2015 Friday workout

Warmup Skill/Strength Bench Press – Deload Workout Any Combo/Order 2000m Row 50 Burpees 30 Chest to Bar Pull-ups After Party

January 29, 2015 / W.O.D.
01-29-2015 Thursday workout

Warmup Skill/Strength Back Squat – Deload Muscle Up / GOTP Workout Open 13.3 Variation 30 Wall Balls 40 Double Unders 5 Muscle Ups (GOTP) x 4 Rds For Time After… Continue reading

January 28, 2015 / W.O.D.