Sat. Nov. 1-2014 WOD

Teams of 3 200m Run Relay -Then- 150 Push Presses (95/65) 150 Power Cleans 150 Burpee Bar Hops *1 team member working at a...

Fri. Oct. 31-2014 WOD

WARM-UP Races STRENGTH EMOM x10min 10 KB Snatch or DB Snatch WOD Halloween Poker Heart- Pull-Ups/Ring Rows Diamond- OHS (95/65) Club- Sit-Ups Spade- KB Cleans (70/55) or DB Cleans (70/50) Joker- 100...

Thurs. Oct. 30-2014 WOD

WARM-UP 10 Squat Cleans 5 KBS 10 Arm Haulers 200m Run STRENGTH 10×1 F. Squat WOD 1 k Row/Run 800 THEN: 21-15-9 KBS (70/55)...

Wed. Oct. 29-2014 WOD

WARM-UP Clean Positioning (led by Coach) (bar) Then: 10 Deads (bar) 5 Burpees 10 Box Jumps High Knees/Butt Kickers STRENGTH Hang Squat Clean 10×2 65% Fast under bar or Stone Cleans WOD 15min AMRAP 9 Deadlifts (225/115) 12 HR Push-ups 15 Box...

Tues. Oct. 28-2014 WOD

WARM-UP 10 OHS 5 KZE 5 Snatch Deadlifts 5 Jerks behind neck STRENGTH 1 RM OHS WOD  30 OHS (115/80) 30 TTB 20 Power Snatches (115/80) 20 TTB 10 Squat Snatches (115/80) 10...