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WOD 1/20/15

January 19, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1 Power Clean, 1 Hang Power Clean
  • WOD:  15,12,9,6,3
  • Deadlift
  • 200m Run after each set

Handstand Abroad

January 18, 2015 by  

WOD 1/19/15

January 18, 2015 by  

  • Part 1:  OTM 10 mins-
  • 3-5 HSPU
  • WOD:  4 ROUNDS-
  • 15x OHS (95/65)
  • 400m

WOD 1/18/15

January 17, 2015 by  

Rest…No Class Today

Resting Dog

January 17, 2015 by  

Deadlift

January 16, 2015 by  

WOD 1/17/15

January 16, 2015 by  

  • AMRAP 20 mins-
  • 5x Deadlift
  • 10x Box Jump
  • 15x TTB
  • 200m Run

Airborne

January 15, 2015 by  

WOD 1/15/15

January 14, 2015 by  

  • 9 Rounds-
  • 5-10 Ring Rows
  • WOD:  AMRAP 16 mins-
  • 10x Hand Release Push ups
  • 10x Power Cleans (115/80)
  • 10x OHS (115/80)

OHS

January 14, 2015 by  

Running

January 13, 2015 by  

WOD 1/14/15

January 13, 2015 by  

  • 1 Mile Run or Row
  • 50x Sit ups
  • 200m
  • 20x Hollow Rocks
  • 200m
  • 20x Hollow Rocks
  • 200m
  • 50x Sit ups
  • 1 Mile Run or Row

WOD 1/13/15

January 12, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1 Power Snatch, 1 Hang Power Snatch
  • Part 2:  AMRAP 5 mins-
  • 10x Power Snatch
  • 15x Burpees
  • REST 3 MINS
  • AMRAP 5 mins-
  • 15x Shoulder to Overhead
  • 30x DU

Snatch

January 12, 2015 by  

Clean

January 11, 2015 by  

WOD 1/11/15

January 11, 2015 by  

  • Part 1:  OTM 10 mins-
  • 1x Power Clean + 1x Hang Power Clean
  • Part 2:  8 Sets-
  • 2x Front Squat
  • 45 sec rest
  • Part 3:  21-15-9
  • Hang Squat Clean
  • Dips

WOD 1/11/15

January 10, 2015 by  

  • Part 1:  OTM 11 mins-
  • 1x MU
  • Part 2:  8 Rounds-
  • 5-10 Ring Rows
  • rest 20 sec
  • Part 3:  AMRAP 12 mins-
  • 5x KBS
  • 5x HSPU
  • Driveway Sprint

KBS

January 10, 2015 by  

Buddy Deadlift

January 9, 2015 by  

WOD 1/10/15

January 9, 2015 by  

  • 800m Run or Row
  • 40 Sit ups
  • 20 Deadlifts (225/135)
  • 20 Leg Lifts (aka DAC)
  • 30 Sit ups
  • 15 Deadlifts
  • 15 Leg Lifts
  • 20 Sit ups
  • 10 Deadlifts
  • 10 Leg Lifts
  • 10 Sit ups
  • 5 Deadlifts
  • 5 Leg Lifts
  • 800m Run or Row

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