Wednesday 9/17/14

by | Sep 16, 2014 | Daily Wod

Strength Pause Back Squats, hold the bottom position for 5 seconds, 3×3 WOD 12 minute AMRAP of: 10 T2B 20 Wall Balls 20/14 30 burpees

Tuesday 9/16/14

by | Sep 15, 2014 | Daily Wod

Strength Max effort straight body rope climbs from laying to standing; 5 sets WOD For Time: 21 Front Squats, 135/95 21 KBS, 70/53 400m Run 15 Front Squats, 135/95 15 KBS, 70/53 400m Run 9 Front Squats, 135/95 9 KBS, 70/53 400m...

Monday 9/15/14

by | Sep 14, 2014 | Daily Wod

WOD For Time: Row 300 Meters 15 HSPU Row 300 Meters 12 HSPU Row 300 Meters 9 HSPU Row 300 Meters 6 HSPU Row 300 Meters 3 HSPU

Friday 9/12/14

by | Sep 12, 2014 | Daily Wod

WOD For time 20 burpees 30 thrusters 95/65 20 burpees 25 thrusters 20 burpees 20 thrusters 20 burpees 15 thrusters 20 burpees 10 thrusters ***30 min time cap***

Thursday 9/11/14

by | Sep 10, 2014 | Daily Wod

Strength 3 Position Clean (Floor, Hang, Power(high hang) Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@90%, 1X1@85% WOD 9 HSPUs 11 Chest to Bar Pull-ups 1 Power Clean 225/185 1200 m Run 1 Power Clean 11 Chest to Bar...