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WOD 1/10/14

8 Minutes of Shoulder/Wrist/Over Head/Thoracic/Hip/Ankle Mobility A- WU- For Time: 20/15/10 BallSlam (20/15)/D.B. Snatch Each (45/25) -7 Minute Cap B- Snatch- 15 Minutes To A Heavy Set of 2 C- Isabel= For Time: 30 Squat Snatches…

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WOD 1/2/14

8 Minutes of Shoulder/Wrist/OverHead/Lat/Thoracic Mobilization A- WU- 3 Rounds of 30 Seconds Each: Gymnastics Bear/Kong Crawl/Crab Walk + Accumulate 30 Seconds in a German Hang B- Jerk- 3/3@70+3@75+2@80+1/1/1/1@85+1/1/1@90% of best Jerk;…

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WOD 10/7/13

10 Minutes of Calf/Foot/Ankle/Hip/Back/Shoulder Mobility A- WU- Dot Drill + Depth Drop- 2/2 (from 24/20" for 1st 2 then 30/24" for last 2) + Tabata- Rebounding Depth Jump (vary heights) B- Front Squat- 18 Minutes To A Heavy Single (Only…

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WOD 2/23/11

50 Goblet Squats for time (1.5/1 pood) PVC Dislocate/Shoulder Mobility K.B. Press- 5/5/5/3/3/3 5 RFT of: 15 DeadLift (135/95)/10 Toes To Bar

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WOD 2/23/11

50 Goblet Squats for time (1.5/1 pood) PVC Dislocate/Shoulder Mobility K.B. Press- 5/5/5/3/3/3 5 RFT of: 15 DeadLift (135/95)/10 Toes To Bar

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WOD 2/12/11

1K Row @ 24-28 SPM 12 minute AMRAP of: 12 each Weighted Waiters Walking Lunge (45/25)/12 Box Jump(24"/18") 1K Row @ 15-20 SPM

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Post Work Out Observations 2/12/10

Run Forest Run! Skating Across Park Slope. Friday night's workout proved very challenging for the athletes. We started right on time, progressing quickly through the warm-up and the first run. Then the real fun began, the first leg of the…

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