Thurs. Jan. 1-2015 WOD

STRETCH Glut Smash WARM-UP Burgener/Skill 10 F. Squats 10 Leg Swings 10 TTB 10 Push-Ups 10 Superman/Hollow Rock STRENGTH Work up to a heavy Snatch grip Push Press + OHS PARTNER WOD Partners of 3 Happy New Year! 2015 Total Reps 150 Abmat Sit-Ups 150 Kettlebell Swings (53/35) 150 Push-Ups 150 Wall Balls(20/15) 1000 Double Unders 150 Pull-Ups 150 Air Squats 115 Box Jumps...

Wed. Dec. 31-2014 WOD

STRETCH Sub Scap Smash WARM-UP 10 Kip Swings 3 Wall Walks 20 DUs 1 Rope Climb 10 Good Mornings STRENGTH 12min MU Wave Min 1- 1 Unbroken Min 2- 2 Unbroken Min 3- 3 Unbroken … Etc. Restart when you fail. WOD AMRAP 12min 12 Burpees 12 TTB 40...

Tues. Dec. 30-2014 WOD

WARM-UP Burgener/Skill 10 Banded Squat Spiderman Stretch 10 Leg Swings Spiderman Stretch 10 Push Press STRENGTH EMOMx5 2 Squat Snatch Light & Right WOD AMRAP 5min Squat Clean (165/115) to Overhead (50-60% Squat...

Mon. Dec. 29-2014 WOD

STRETCH Calf Stretch WARM-UP 10 Wall Touch 10 Pass Through 5 Cal Row 10 OHS PVC Handstand/Walk/Wall Walk STRENGTH Flight Simulator DUs for time 5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5 WOD AMRAP 7min 6 OHS (135/95) 12 Cal Row  ...

Sat. Dec. 27-2014 WOD

WARM-UP 5 Kip Swings 10 Air Squats 200m Row 10 Arm Circles PARTNER WOD 30min AMRAP 1 person working @ a time. 5 C2B 10 Push-Ups 15 Air...