WOD – 06-26-2015

False Grip Muscleups *15 minutes to work on false grip muscleups and progressions then: 2 Rounds: AMRAP in 4 Minutes: 4 Hang Cleans (75/45 lbs) 4 Push Press (75/45 lbs) 4 … [Read more...]

WOD – 06-24-2015

Every Other Minute for 10 Minutes: 1 Deadlift @ 70-75% of 1RM + 5 Box Jumps (30"/24") then: 4 Rounds: AMRAP in 3 Minutes: 200m Run 10 Russian Kettlebell Swings (70/53 lbs) 10 Push … [Read more...]

WOD – 06-10-2015

Snatch Complex 1 First Pull + 1 High Pull + 1 Squat Snatch 1 Rep = the complex above *do 3 reps per set and increase weight with each set; 15 minute time cap then: AMRAP in 9 … [Read more...]

WOD – 06-02-2015

Every Minute on the Minute for 12 Minutes (alternating): 3-4 Negative Chin-ups (supinated grip; 3-5 seconds down) 5 Strict Tempo Pushups @ 31X1 then: 5 Rounds for Time: 10 Push Press … [Read more...]

WOD – 05-08-2015

Every Other Minute for 12 Minutes (6 Rounds): 3 Hang Power Clean + 3 Front Squat + 6 Push Press + 3 Front Squat + 3 Hang Power Clean *start w/ bar and increase weight if … [Read more...]

WOD – 04-07-2015

Push Press *build to a heavy 5 rep - touch & go reps only then: "FIGHT GONE WRONG" 3 Rounds - 1 Minute at Each Station: Row for Calories Kettlebell Swings (53/35 lbs) Box … [Read more...]

WOD – 03-27-2015

Push Press *build to a heavy 5 then: "OLD DARBY" For Time: 3 Rounds: 10 Burpees 10 Pullups 3 Minute Rest 3 Rounds: 10 Goblet Squats (70/53 lbs) 10 Kettlebell Swings … [Read more...]

WOD – 02-09-2015

Push Press 10-10-10 *should be heavy then: "DAY OF RECKONING" In Teams of 2: 400m Run Relay 200 Doubleunders 100 Situps 75 Pullups 50 Power Cleans (135/95 lbs) 400m … [Read more...]

WOD – 02-02-2015

Back Squat 2-2-2-2 @ 85% of 1RM *warm up with 3-4 sets of doubles then: "WOD ANGELS" AMRAP in 10 Minutes: 200m Run 10 Pullups 10 Push Press (155/105 lbs) Post loads, … [Read more...]

WOD – 01-14-2015

Push Press 5-5-5-5-5 *increasing load then: "ROOT & RALLY" In Teams of 2: 8 Rounds (4 Rounds Each): 10 Kettlebell Swings (53/35 lbs) 15 Box Jumps (24"/20") 30 Calorie … [Read more...]