WOD Wednesday June 20th

Warm up: Empty bar work Every 20 seconds for 10 sets: 1 Power clean Rest 1 minute add some weight Every 30 seconds for 10 sets: 1 Power clean Rest 1 minute add some weight Every 40 seconds for 10 sets: 1 Power clean and jerk Rest 1 minute add some weight Every 50 secondsContinue reading “WOD Wednesday June 20th”

WOD Wednesday June 6th

Warm up: 100′ high skips / 100′ side shuffle / 100′ back pedal x 2 rounds 5 rounds of: 2 minutes to complete: 200 meter run + max reps power snatch Rest 1 minute and add some weight Wipe the chalk off of your hands, then go directly into: 5 rounds of: 2 minutes toContinue reading “WOD Wednesday June 6th”

WOD Monday April 2nd

Warm up: 500 Meter Row, 10 Good Mornings, 10 Empty Bar Back Squats 1.¬†Back Squat: 2 x 2 @ heavier than last week 2. 10 minutes to work on: Kipping pull ups or Butterfly pull ups 3. As many Rounds as possible in 10 minutes: *Begin with a 800 meter Run* In the remainder ofContinue reading “WOD Monday April 2nd”

WOD Thursday March 22nd

Warm up: Empty bar work Every 3 minutes for 18 Minutes: 1 Low hang power snatch +1 Power Snatch + 1 Low Hang Snatch + 1 Snatch 6 Muscle ups / 12 Pullups 2. For time: Run 400 meters with something * Sand bag, med ball, kettlebell, plate, yoke,¬† small person, etc. Run 400 metersContinue reading “WOD Thursday March 22nd”

WOD Wednesday February 28th

Warm up: 2 Rounds of: 100′ karaoke / 50′ back pedal / 50′ high skip For time: 800 meter run 70 Double unders 60 Sit ups 50 Bench press @ 115 / 73 (don’t go to failure or you will never leave it) 400 meter run 30 Weighted pistols 35 / 26 lb 20 BurpeesContinue reading “WOD Wednesday February 28th”