• Friday May 31st 2013

    By paul
    In May 30, 2013
    On WODs
    WOD Prep… 3 min (your choice run, row, AD, skip rope) 5 Mobilize shoulders and hips (foam roll hips (glutes), lats, spine) (With a band work banded distraction (shoulders), hip extension, floss hamstrings) A. OTM X 7 min 2 Snatch (135/95) – Perform a full snatch for each rep, the weight you use should be manageable and allow you to perform perfect mechanics B. For time: 21-18-15-12-9-6-3 reps Dead-lift...
  • Thursday May 30th 2013

    By paul
    In May 29, 2013
    On WODs
    WOD Prep… 400 Meter run Then 3 sets of: 10 Double russian KB swing (build across) 10 Single arm overhead lunge (build across) 20 Hollow rock (must be perfect) Skill – Muscle up transitions and handstand holds A. “Freddy’s Revenge” 5 Rounds for time: 5 Shoulder to overhead (185/125) 10 Burpee – Shoulder to overhead is pulled out of the rack and can be performed from front rack or...
  • Wednesday May 29th 2013

    By paul
    In May 28, 2013
    On WODs
    WOD A. Build to a 2 rep max weighted dip Or 5 Sets of: 10-15 Push-up, rest 30 sec. 10-15 Single arm Kettle-bell arnold press, rest 30-45 sec. B. Supinated weighted pull-up cluster 3.3.3 X 3-4 sets, rest 2 min – The period represents a 30 sec. rest C. 12 Min AMRAP of: 60 sec. Weighted plank (elbow)(25/15) 100 Meter farmer carry (70/53) 10 Toes to bar
  • Tuesday May 28th 2013

    By paul
    In May 27, 2013
    On WODs
    WOD Prep… 800 Meter run 20 Kettle-bell swings (70/53) 20 Goblet squats 20 parallette push-up 5 Min stretches and joint mobility A. 3 sets of (not for time) 15 GHD sit-up (with med ball) 12 Alternating pistols (overhead if possible) 9 Ring dips (weighted) – Cycle through exercises while working on good mechanics and proper technique B. For time 3 Rounds: 50 Air squats 15 Overhead lunges (45/25) 15...
  • Monday May 27th 2013

    By paul
    In May 26, 2013
    On WODs
    WOD “Caleb” 800 Meter run 5 rounds 26 Pull-up 13 DB hang squat clean to (24/20″) box (25/15) 2 Rope climbs (15′) 800 Meter run w/ mouth full of water
  • Saturday May 25th 2013

    By paul
    In May 24, 2013
    On WODs
      WOD (9:00 am) “Bull” 2 rounds 200 Double unders 50 Overhead squats (135/95) 50 Pull-ups Run 1 mile PumpFit (7:00 am) Intro… (15 min) “JT” 21-15-9 reps of: HSPU Ring dips Push-ups The Primer/Grind… (35:00 min) “Colin” 6 rounds for time: 400 Meter run w/ sandbag (60/40) 12 Push press (115/80) 12 Box jump (24/20) 12 SDHP (95/65) The Pack… 1 min max rep sit-up (weighted) 1 min...
  • Friday May 24th 2013

    By paul
    In May 23, 2013
    On WODs
    Hero WOD weekend Tomorrow, Saturday and Monday we will perform a ‘Hero’ WOD in honor of the men and women who have died serving in the United States Armed Forces. WOD # 1 ‘Lumberjack 20’ For time: 20 reps of deadlift at 275 lb 400 m run 20 reps of kettlebell swing at 72 lb 400 m run 20 reps of overhead squat at 115 lb 400 m run...

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