Posts

WOD 07/03/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A- WU- 3 RNFT of: 30 Seconds Max Reps Double Unders (Practice) 1 Three Position Snatch (45/35/15/PVC) 10 Each Alternating K.B. Bent Over Row (HBD) B- 1 Power Snatch + 1…

WOD 11/28/15

8 Minutes of Shoulder/Hip Mobility (click links for details) A- WU- 3 RNFT of: 5 Pull Up/10 Push Up/15 WallFacing Prisoner Squat/10 Calorie Row/5 T2B B- If you missed Monday: Weighted Ring Dip-10 Minutes To A 1Rm or If you missed Wednesday:…

WOD 10/01/15

8 Minutes of Shoulder/Hip Mobility (click links for more details) A- WU- NFT- 200M Run/90 Seconds Double Under Practice/250M Row B- For Time: 800M Run/150 Double Unders (3 Minutes Practice)/1K Row C- Strict Pull Up- Ladder 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1 Notes:…

WOD 8/5/15

8 Minuts of Hip/Back/Shoulder Mobility A- WU- 2 RNFT of: 90 Seconds Practice Triple Unders (Double Unders)/ 7 Each: Snatch Pull (45/35/15/PVC)/Hang Power Snatch (pos 1)/Snatch Balance B- 3 Position Snatch (2 @ each Pos/Pos 1,2,3 in that…