WOD 01/21/15

WOD 01/21/15

Strength/Skill Three sets not for time Wall climbs x 3 or Nose to wall handstand hold x 45sec Double under practice x 60sec 100m farmers carry ( heavy dumbbells) WOD  Three rounds for time of: 25′ bear crawls + 25′ reverse bear crawls 25′ walking lunges + 25′...
WOD 01/20/15

WOD 01/20/15

Strength Level 1 – 3 Sets Single Arm Dumbell Press 5-7 Reps @2111 Prone Trap Raises 8-10 @ 2111 Frog Crunches 4-6 reps @ 1601 Level 2 – Wendler 531 Strict Press 65% x5 75% x5 85% x5 + as many reps as possible WOD  For Time 21-15-9-15-21 Rep Scheme Kettle...
WOD 1/19/15

WOD 1/19/15

Strength Lv.1  3 Sets Halting Front Squats, 3 sec pause at the bottom 5-7 Reps Turkish Get Up x 3 each arm Side Planks x 45 Sec each Side Lv. 2 – Pause Front Squats 7/15 – 7 sec hold @ bottom, 15 Sec on top, then Rack and add weight WOD  10 Min EMOM Lv 1/2...
WOD 01/14/15

WOD 01/14/15

Strength 15-20 Minutes of Upside down work. (wall climbs, HSPU, Hand Stand holds, etc….) WOD 5 Rounds for Time 50′ Bear Crawls 50′ Standing Broad Jumps Perform 2 burpees after every 3 broad...
WOD 01/13/15

WOD 01/13/15

Strength 4 Sets Strict Press @ 2111 4-6 Reps then perform 3 rounds of: Dumbell Delt Raise (Light) 10 each Arm Partner Leg Toss 1 min WOD – 10 EMOM (every min on the min) Odd min – MAX box Jump 3 Reps Even min – Plyo Push Ups 5...

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