Wed. Nov. 25-2015 WOD

WARM-UP 5 Stone 2 Lap 1 Stone 2 Shoulder 20 DU 5 DB/ KB snatch 5 Stone Squats STRENGTH Emom x 10min E: 1 Stone 2 Shoulder O: 5TTB + 5 Pull-Ups WOD 3 RFT or 12min  3 Stone Clusters (95/65) 30 DU 10 DB/KB Snatch (75/55) 10 Box Jumps...

Tues. Nov. 24-2015 WOD

WARM-UP 10 Jerk Footwork (Bi-Rack) 10 Split Jerks  10 TTB 25 DUs 10 Lunges STRENGTH 20min 1 RM Jerk WOD 10 Jerks  10 TTB 30 DUs (100m run depending on...

Mon. Nov. 23-2015 WOD

WARM-UP 10 Dips 10 K2E 10 Deadlifts 25 DUs 200m Run STRENGTH EMOM x 10 O: 5 HSPU E: 10 K2E WOD 50 DUs 50 Sit-Ups 50 Deadlifts (135/95) 35 DUs 35 Sit-Ups 35 Deadlifts 20 DUs 20 Sit-Ups 20...

Sat. Nov. 21-2015 WOD

WOD 27-21-15-9-6-3 C2B Thruster (95/65) Cal Row OLY Push Press Increasing weight 5,4,3,3 B. Squat 4@80% 4*80 4*80...

Fri. Nov. 20-2015 WOD

WARM-UP 10 P. Cleans 10 S. Cleans 5 P. Jerk 5 S. Jerk 10 Cal Row STRENGTH E2MOM x 20min 1 P. CLean + 1 S. Clean + 1 Slpit Jerk  WOD 100 Cal Row  OLY P. Snatch (Pocket) 3@60% 2*65 2*65 2*70 2*70 2*70 P. Clean (Pocket) 3@60% 2*65 2*65 2*70 2*70 2*70 Snatch grip Deadlift 6@50% 5*60...