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W.O.D.

09-23-13 Monday WOD

Warm up 350m ROW 20 ballslams x 2 then wrist mobility Strength Press Skill med ball squat clean WOD 20 DB squat cleans 20 weighted situps 400M RUN 4RFT After… Continue reading

September 22, 2013 / W.O.D.
09-21-2013 Saturday Workout

To the tune of 12 Days of Christmas… Workout 1 snatch (135/95) 2 thruster 3 dead hang pull ups 4 squat cleans 50 double unders 6 front squat 7 toes… Continue reading

September 21, 2013 / W.O.D.
09-20-13 WOD Friday

Watch this video for a snapshot on KB Cleans Warm 26 Frankensteins 26 Jumping Jacks 26 each leg Side Leg Swings – don’t worry I’ll show you! 26 Bicycle Crunches… Continue reading

September 19, 2013 / W.O.D.
09-19-13 WOD Thursday

Warm Up CF x 2 (10 minute cap) Strength program Press / Deadlift WOD 1 Clean (205/155) 2 Deadlifts 3 STRICT HSPU or wall walk 4 Push ups 5 Toes… Continue reading

September 18, 2013 / W.O.D.
09-18-2013 Wednesday Workout

Warmup 15 Mountain Climbers 15 Ball Slams 15 Situps 15 Back Extensions 15 Squats 2min Hip Mobility 2min Stretching x 2 Rds Strength Bench OR Press Workout Row Sprint Pyramid… Continue reading

September 17, 2013 / W.O.D.
09-17-13 WOD Tuesday

The Squat: As natural as walking, the squat is a human movement. Make it pretty! Chest up, eyes up, break at the hip and squat back into your heels, then… Continue reading

September 16, 2013 / W.O.D.
09-16-2013 Monday Workout

Warmup 300m Row 15 OHS 15 Pushups 15 Squats 1min Shoulder Rollout 1min Forearm Rollout x 2 Rds Strength Deadlift Skill Overhead Squat Workout 10 Wall Balls (20/14) 20 Ball… Continue reading

September 15, 2013 / W.O.D.
09-14-2013 Saturday WOD

Warmup 20 Jumping Jacks 20 Mountain Climbers SS R&L Shoulder Rollouts 15 Tuck Jumps 15 Squats Over the Fence Under the Fence 10 Superman to Hollow Hold 10 Situps Skill/Strengh… Continue reading

September 14, 2013 / W.O.D.
09-13-2013 Friday Workout

Warmup Samson Stretch OHS with PVC VSit or Bicycle Crunch or Flutterkick or GHD situp Superman to Hollow Hold Pull Up – work an accessory pull up movement or strict… Continue reading

September 12, 2013 / W.O.D.
09-12-2013 Thursday Workout

Warmup 400m RUN then 4 x 5 squats and 1 x 20sec bottom squat hold then 10 Good Mornings Strength/Skill Deadlift (Week 2 Strength Cycle) HSPU Workout 15 Walking Lunges… Continue reading

September 12, 2013 / W.O.D.