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WOD 3/16/15

8 Minutes of Back/Shoulder/Hip Mobility A- WU- 3 Rounds of 30 Seconds Each: Double Unders/WallBall (20/14-10')/USA K.B. Swing (2/1.5 Pood) or WU- 3 Rounds of 30 Seconds Each: Practice Double Unders/WallBall (12/6-10')/USA K.B. Swing (20/12Kg) B-…

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WOD 7/19/14

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Moblility A- WU- 3 RNFT of: 5 HSPU/5 Ring Dip/5 Strict Pull Up + 200M Run -8 Minute Cap C- 10 Minutes to Warm Up C&J/Pull Up/Push Up/Air Squat + Tambot= For Time: 10 Power Clean + Jerk…

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WOD 2/21/14

8 Minutes of Shoulder/Hip/Back/Ankle Mobility A- WU- 6 Minute AMRAP of: Max Continuous Double Unders/10 UB WallBall (20/14-10') B- Power Clean + Jerk- 10 Minutes To A Heavy Single C- Tambot= For Time: 10 Power Clean + Jerk (135/95)/5…

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WOD 2/11/14

8 Minutes of Shoulder/Rack/Thoracic/Wrist Mobility A- 3 Minutes of: Double or Triple Under Practice + 7 Minutes of: HandStand Push Up Practice B- Power Jerk- 6 Minutes to 80% of 1/31/14 + 2 EMOM @80% For 7 Minutes C- Pendlay Row- 12/12/12/12…