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W.O.D.

022015 Friday WOD

Strength Front Squat / Press WOD 8 KB Front Squat 8 KB PP 8 KB Thruster 8 min AMRAP

February 19, 2015 / W.O.D.
021915 Thursday WOD

Strength Overhead Squat WOD 4 Dip 6 Push ups 8 Burpees 7 min AMRAP

February 18, 2015 / W.O.D.
02-18-2015 wednesday workout

Warmup Skill/Strength 5×3 Push Press 5×3 Push Jerk 5×3 Split Jerk – should be worked at a medium (50-60%) weight with a focus on proper technique Partner Workout 10 Toes… Continue reading

February 17, 2015 / W.O.D.
021715 Tuesday WOD

Strength Week 3, Deadlift WOD 7 Back Squat (225/155 – from the floor) 7 C2B 8min AMRAP After Party 100 DU for time

February 16, 2015 / W.O.D.
021615 Monday WOD

WOD 1 Clean 2 Hang clean 3 STO work to 1rm COMPLEX * rest while partner works * no clock

February 15, 2015 / W.O.D.
021415 Saturday WOD

Happy Valentine’s Day!! WOD The Break Up and The Make Up!

February 15, 2015 / W.O.D.
021315 Friday WOD

Strength OHS and Front Squat, wk 2 WOD 45 sec Bicycle Crunch 45 sec Squat 45 sec Push up 45 sec Ball Slam 1 min Rest 4 Rounds *15 sec… Continue reading

February 12, 2015 / W.O.D.
02-12-2015 Thursday Workout

Warmup 6 minutes to yourself: run, stretch, whatever! Then, 8min to TABATA Double Unders & Jumping Jacks with a little V-Situp action as bookends. Skill HSPU KB Swing Workout 10… Continue reading

February 11, 2015 / 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.