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WOD 6/16/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- 200M Run @ 50-90% RPE + 5 Rounds of: 40-yard Dash Notes: Please take time to stretch your legs thoroughly/Use first 2-3 Rounds as a warm up and increase intensity gradually. B-…

WOD 4/16/15

8 Minutes of Back/Hip/Ankle/Wrist Mobility A- WU- 1 Minute Each: Max Reps Double Unders/Jingle Jangles/BallSlam (20/15)/Jingle Jangles/BallSlam or 1 Minute Each: Practice Double Unders/Jingle Jangles/BallSlam (20/15)/Jingle Jangles/BallSlam/Practice…

WOD 4/9/15

8 Minutes of Ankle/Hip/Back Mobility A- WU- 2 Rounds of: 1 Minute Light Row; 30 Seconds Rest/1 Minute Double Under Practice; 30 Seconds Rest/1 Minute Max Reps Hollow Rock B- In 20 Minutes Complete As Much As Possible: 1K Row/800M Run/150…

WOD 1/2/14

8 Minutes of Shoulder/Wrist/Elbow/OH/Hip/Back Mobility A- WU- 500M Row + 2 RNFT of: 10 Each Squat/Press/DeadLift (45/35)/Burpee   -7 Minute Cap B- Power Clean + 2 Jerk- 18 Minutes To A Heavy Single C- Front Squat- 18 Minutes To A Heavy…

WOD 2/19/14

8 Minutes of Hip/Back/Rack/Ankle/Trunk Mobility A- WU- 15/12/9 RFT of: Row Calories/Box Jump (24/20")   -9 Minute Cap B- Clean- 12 Minutes To A Heavy Double C- Conventional DeadLift- 12 Minutes To A Heavy Single (no more than 3 attempts…