Posts

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 6/22/14

8 Minutes of Shoulder/Wrist/Hip/Ankle/Back Mobility A- WU- 10 Minute "Indian" Group Run B- 7 Rounds of: 30/30 Jingle Jangles C- Death By Burpee- Notes: Perform 1 Burpee the 1st Minute, 2 the second Minute; continue in this fashion…

WOD 1/9/14

8 Minutes of Hip/Ankle/Lumbar/Rack Mobility A- WU- For Time- 30 Thruster (45/75)/30 HP Clean/250M Row   -9 Minute Cap B- Clean & Jerk- 15 Minutes To A Heavy Single C- 7 Minute AMRAP of: 7 Power Clean (135/95)/7 K2E D- Tabata-…

LOE 7/2/10

LOE 7/2/10 Warm UP- Dynamic and Static Flexibility Rope 3 minutes 5 each X 3 rounds for 20 meters K.B. Waiters Walk- (M;16kg/F;8kg) 30 WallBall- (M;20lbs/F;12lbs) Bar Farmers Walk - (M;75lbs/F;45lbs each bar) Rope 3 minutes 30 seconds…