Monthly Archives: May 2015

5/29/2015

Skill work – PVC snatch drills 10 RFT 15 box jumps 24/20″ 5 snatch 135/95# Advertisements

Posted in WOD | Leave a comment

5/28/2015

Skill work – Turkish get-ups, work up to your max load Tabata – 8 rounds each movement, lowest score of the 8 rounds – ab mat sit-ups – tuck jumps – T2R – HSPU Elements WOD  For time 100 Mt … Continue reading

Posted in WOD | Leave a comment

5/27/2015

strength – 12 minutes to work up to a heavy complex of 1 thruster + 1 front squat + 1 thruster 8 minute AMRAP  Hang clean @ 80% of your 1RM Cash out- 200 double unders Elements WOD  4:00 AFAP … Continue reading

Posted in WOD | Leave a comment

5/26/2015

Warm-up – Sally w/pushups For Time 500 M Row 50 Squats 400 M Run 40 Pullups 500 M Row 30 Burpees 400 M Run 20 Lunges (L/R=1) 500 M Row 10 Ring Dips Elements WOD 8 Minute AMRAP 15 Deadlifts … Continue reading

Posted in WOD | Leave a comment

5/22/2015

   Group Warm up – See Board WOD For time 1000 M Row 90 double unders 30 burpees 80 double unders 25 burpees 70 double unders 20 burpees 60 double unders 15 burpees

Posted in WOD | Leave a comment

5/21/2015

Warm up/Strength Burgener Warm up 1-2-3 Down and Finish – Speed Through the Middle 4-5-6 Elbows High and outside – Keep the bar close 7-8-9 Muscle Snatch – Strong Turnover 10-11-12 – Snatch Landing @ 2” 4” 6” – Footwork … Continue reading

Posted in WOD | Leave a comment

5/20/2015

Warm up/Strength – Sally w/OH Squats WOD – Karen For Time 150 Wallballs 20/14# @10′ Cash out – see board Elements WOD 2:00 AMRAP 5 KB Swings 6 Goblet Squats 7 Cal Row REST 1 MINUTE 4:00 AMRAP 7 KB … Continue reading

Posted in WOD | Leave a comment