Sat. Jan. 31-2015 WOD

WARM UP 5 Knee 2 Feet 10 Air Squat 10 Wall Touch 10 Cleans 10 Strict Press PARTNER WOD 1 person working @ a time Split Rep Equally 50-40-30-20-10 Wall Balls (30/20) Power Cleans (135/95)...

Fri. Jan. 30-2015 WOD

STRETCH Banded Hip WARM UP 10 Good Mornings 5 Pull Ups 10 Lat Lunges 10 KB Clean/Stone 2 Front Rack 10 Deadlifts STRENGTH Deadlifts EMOM x 7 min 10 @ Body Weight (Axle Bar) WOD AMRAP 12 min Down & Back– Double KB Walking Lunge (140, 110), (70/55) or Stone (115/65) 10 Pull Ups 5 Weighted Sit Ups (45/25), or Stone (50/35), or KB...

Thurs. Jan. 29-2015 WOD

WARM UP Burgener/ Skill 10 OHS 5 Kip Swings 10 Pass Throughs Calf Stretch Lat Lunges STRENGTH Go over movement Standard (Full Depth/Full Hip Extension on Squat at Top), and (C2B/ Full Extension at Bottom) PARTNER WOD Judge/Score Each Other “14.2” 0-3min 2 Rounds 10 OHS (95/65) 10 C2B  3-6 min 2 Rounds 12 OHS 12 C2B 6-9 min 2 Rounds 14 OHS 14...

Wed. Jan. 28-2015 WOD

STRETCH  Pidgeon  WARM UP 10 Jiggers 10 Lat Box Jumpovers 10 Jerk Drops 5 K2E 10 Cleans STRENGTH EMOM x 7 min 7 Box Jumps + 7 TTB WOD 3RFT 8 min Cap 10 Power Cleans (135/95) 10 Push Jerk POST 5×5 Thrusters...

Tues. Jan. 27-2015 WOD

STRETCH Couch WARM UP Skill Trans 5 OHS 10 Cal Row 5 Goblet Squats 10 Push Ups STRENGTH 5×5 OHS Increasing WOD AMRAP 10 min 5 Pull Ups 10 Burpees 15 Air...