Wed. Apr. 1-2015 WOD

WARM-UP 200m Run 5 Pull-Ups 5 Cleans 5 Jerk Back Rack 10 Banded Squats STRENGTH 8 C2B 1min Rest WOD 800m Run 15 Clean/Jerk (135/95) 100 Air...

Tues. Mar. 31-2015 WOD

STRETCH Forearm WARM-UP 10 Kip Swings 10 Superman/Hollow Rock 5 Pull-Ups 10 Push-Ups 10 Arm Circles STRENGTH EMOM x 5min 1 Heavy Strict Press WOD For Time 10,9,8,7,6,5,4,3,2,1 Strict Press (95/55)...

Mon. Mar. 30-2015 WOD

STRETCH Sumo Wall  WARM-UP Jerk Footwork (Split) 5 Cleans 5 Jerks B Rack 5 Snatch 10 Arm Circles STRENGTH Work up to a heavy T&G Clean/Jerk WOD “Bode”  20min Cap 12 RFT 5 HSPU 11 Snatch...

Sat. Mar. 28-2015 WOD

PARTNER WOD 20min TEAMS OF 3 1) AMRAP Wall Balls 2) Rest 3) 200m Run + 2 Squat Clean (225/135) *Rotate after 2 Squat Cleans are...