Pistol

July 13, 2015 by  

WOD 7/14/15

July 13, 2015 by  

  • 21x Pistols
  • 15x Power Clean and Jerk
  • 9x Muscle Up
  • REST 5 MINS
  • 21x HSPU
  • 15x Power Snatch
  • 9x Muscle Up

KBS

July 12, 2015 by  

WOD 7/13/15

July 12, 2015 by  

  • Push Press 3,3,3,2,2,1+
  • WOD:
  • 21-18-15-12-9
  • TTB & KBS

WOD 7/12/15

July 11, 2015 by  

  • 3 Rounds-
  • 30x Overhead Walking Lunges
  • 800m Run or 1000m Row

Lunge

July 11, 2015 by  

Deadlift

July 10, 2015 by  

WOD 7/11/15

July 10, 2015 by  

  • 50,40,30,20,10
  • Double Unders and Sit ups
  • 5x Deadlift after each set

Snatch

July 8, 2015 by  

WOD 7/9/15

July 8, 2015 by  

  • OTM 10 mins-
  • 1 Power Snatch
  • 1 OHS
  • WOD:  30x Squat Snatch

Muscle Up

July 7, 2015 by  

WOD 7/8/15

July 7, 2015 by  

  • 5 Rounds-
  • 3x Muscle Up
  • 10x Plate Burpee
  • 400m Run or 500m Row

WOD 7/7/15

July 6, 2015 by  

  • Push Press 3,3,3,3,3
  • WOD:  AMRAP 10 mins
  • 1,2,3,4…
  • Power Clean & HSPU

HSPU

July 6, 2015 by  

Front Squat

July 5, 2015 by  

WOD 7/6/15

July 5, 2015 by  

  • Front Squat 3,3,3,3,3
  • WOD:  5 ROUNDS-
  • 20x Medball Cleans
  • 10x Pull ups
  • 200m Run

OHS

July 4, 2015 by  

WOD 7/5/15

July 4, 2015 by  

  • AMRAP 15 mins:
  • 10x OHS
  • 200m Run
  • 30x Box Jumps

4th of July

July 3, 2015 by  

WOD 7/4/15

July 3, 2015 by  

  • 9am CLASS ONLY!
  • In Teams of 2, 1 Working at a time:
  • 1776m Row or Run
  • Then:  7 Rounds-
  • 13 Burpees
  • 13 Lunges
  • 13 Pull ups
  • 13 KBS
  • Then:  50 HKTE

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