Mon. Jan. 26-2015 WOD

STRETCH Sumo Wall WARM UP Burgener/Skill 5 Dips 5 Pull Ups 10 Leg Swings 10 Pass Throughs STRENGTH Snatch Ladder 1 Snatch every minute Start @ 135 (guy) and 105 (girls) or a 50% 1 rep max Guys add 10lbs every minute. Girls add 5lbs every minute. *Until fail WOD  3RFT 10 MUs 5 Squat Cleans...

Sat. Jan. 24-2015 WOD

WARM UP 20 DUs Burgener/Skill 10 Snatch Deadlifts 10 Snatch Push Press 10 Arm Haulers PARTNER WOD 20 min AMRAP  30 DUs 15 Snatches (75/55) *Switch every...

Fri. Jan. 23-2015 WOD

STRETCH Banded Shoulder WARM UP 5 Kip Swings 10 Hang Cleans 10 Push Press 10 Air Squats 10 Leg Swings STRENGTH EMOM x 10 min E: 7 TTB + 7 Burpees O: 7 Push Press + 7 Box Jumps WOD  12 min Cap 1000m Row 30 Hang Power Cleans (135/95) 30...

Thurs. Jan. 22-2015 WOD

STRETCH Adductor Smash WARM UP 10 Push Press 10 F. Squats 10 Tuck Jump 10 Hip Ext. STRENGTH 1RM Thruster WOD 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65) After every round of Thrusters, 30 DUs POST 1000m...

Wed. Jan. 21-2015 WOD

STRETCH Shoulder Opener WARM UP Burgener/Skill 10 Superman/ Hollow Rock 10 Lat Box Jump Down/Back High Knee/Butt Kicker 10 Good Mornings STRENGTH 4X4 F. Squat (75-85%) WOD 10 min Running Clock 15-12-9 Snatch (115/80) TTB -then- AMRAP Burpee Box Jump for remaining...