Monthly Archives: February 2014

WOD 3-1-14

Strength: Bench Press 3 x 2 @ 60%, 3 x 2 @ 75%, 3 x 3 @ 85 % WOD For time 5 rounds of 10 Burpees 8 Kettle Bell Swings (24/16) 6 Turkish Get Ups (total) 4 Lengths Bear … Continue reading

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WOD 2-28-14

Games WOD 14-1 10 minute AMRAP 30 Double Unders 15 Power Snatches

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WOD 2-27-14

Strength Back Squat 10-10-10 WOD 21-18-15-12-9-6-3 Back Extension Sit ups Overhead Squats

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WOD 2-27-14

Strength Back Squat 10-10-10 WOD 21-18-15-12-9-6-3 Back Extension Sit ups Overhead Squats (135/95)  

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WOD 2-26-14

Squat Clean and Jerk 2+1 x 7 sets Perform 2 squat cleans and 1 jerk for 7 sets. WOD 21 – 15 – 9 Hang Clean (155/115) Burpees 50 Double unders between each round

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WOD 2-25-14

STRENGTH Clean using your 1 RM complete the following reps and sets: 5 @40%, 5 @50%, 3 @ 60%, 5 @ 75%, 3 @ 85 %, WOD AMRAP 3 minutes x 3 with 1 minute rest between rounds 5 Bar … Continue reading

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WOD 2-25-14

STRENGTH  Snatch using your 1 RM complete the following reps and sets: 5 @40%, 5 @50%, 3 @ 60%, 5 @ 75%, 3 @ 85 %, WOD AMRAP 3 minutes x 3 with 1 minute rest between rounds 5 Bar … Continue reading

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WOD 2-24-14

Thank you Jai for organizing the marathon row!!  Everyone had so much fun.  You did a fantastic job can’t wait until next years!!! Strength EMOM for 10 minutes 3 Front Squats @ 75% of 1 rm WOD For time, 21- … Continue reading

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WOD 2-22-14

“Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 … Continue reading

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WOD 2-21-14

Strength EMOM 3 Back Squats @ 75% of 1rm WOD 100 Toes to Bar Do 15 Wall Ball every time you drop off the bar.

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