3.20.3014

SWOD 5×5 Shoulder Press WOD 7 Minute AMRAP 10 Push Presses 95/65 10 Front Squats 1 Minute Rest 7 Minute AMRAP 10 Deadlifts 185/115 10 Barbell rollouts 7 Minute AMRAP Sled Pushes 90/45 4 Sled pushes = 1 Round  

3.19.2014

TABATA (Ab Specific) 2 rounds of situps 2 rounds of Russian twists 2 rounds of situps 2 rounds of Russian twist Movement Review WOD 21-15-9 21: KB rack squat 10 meter waiter walk KB Push Press/jerk 10 meter waiter walk KB Squat Press 400 Meter Run 15: KB rack squat 10 meter waiter walk KB Read more about 3.19.2014[…]

3.13.2014

Skill/Strength Take the first part of class to practice a skill or go for a PR on a lift or just work on some strength training or mobility. WOD 14 Minute AMRAP Chipper Cash in 800 Meter Run (Must start with the 800 meter run)(Dress Warm) Then begin your chipper… You can start anywhere you Read more about 3.13.2014[…]

3.12.2014

WOD “Ab Attack Wednesday” 50-40-30-20-10 of: Situps Russian KB Twists Superman’s Mountain Climbers Out and ups *The Kicker… Every 5 minutes do 3 burpees. Burpees increase every 5 minutes: 3,6,9,12,15,18

3.11.2014

SWOD 5 sets of 3 of the following complex Power Clean- Push Jerk – Split Jerk WOD 5 Rope Climb buy in (or 30 Ring Rows) (Rx+ = legless) 3 Rounds 10 Shoulder to Overhead 135/95 15 Ring Pushups 20 Box Jumps 24/20