2.27.2015

Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches   (M 115 lb. /  F 75 lb.) Workout 15.1a 1-rep-max clean and jerk   6-minute time cap We will be doing this WOD as a partnership; meaning, Partner one will go while partner two judges/counts and then partner 2 will go. This will be the format throughout Read more about 2.27.2015[…]

2.26.2015

SKILL Pullups -kipping -butterfly WOD 500 Meter Row Buy-in Then 4 rounds 10 ring pushups 10 Power Snatches 95/65 10 T2B  THURSDAY SPARTAN WOD OPTION 50 Meter Alligator Crawl 50 Meter Bear Crawl 50 Meter Crab Walk 50 Meter Plate Overhead Walking Lunges 45/25 50 Wall Ball Situps 50 Pushups

2.24.2015

SWOD Tabata situps (hold plank on rest) WOD Partner Switch (16 min EMOM) Partner#1: 5 pullups 10 pushups 15 squats Partner#2 10 hang power clean 95/65 comp= 115/75 10 walking lunges 10 box jumps Cool Down: 250 Meter row Band Stretch Couch Stretch SPARTAN RACE WOD OPTION “Beast” Run 5 Miles 50 Burpees 30 Bar Muscle Read more about 2.24.2015[…]

2.23.2015

SWOD Back Squat tabata @50% WOD Bear Complex Rx=95/65 Rx+= 115/75 Comp= 135/95 5 reps 7 rounds Complex = 1Power Clean, 1Front Squat, 1Push Press, 1 Back Squat, 1Push Press Definition:1 rep= a full complex 5 reps = 1 round You can only set the bar down in between rounds. If you drop the bar or rest the Read more about 2.23.2015[…]

2.17.2015

SWOD 10 min EMOM EVEN: 6 clean and press 70% of Clean max ODD: 12 DL(same wt) WOD 16 min AMRAP 10 headcutters 53/35 comp 70/53 10 KB swings 20 m waiter walk (10 meters right/10 meters left) 10 KB pushups (If you can’t keep yourself from worming you will mod with hand release pushups)