Tuesday WOD 06.20.17

Tuesday WOD 06.20.17

Tuesday 06.20.17 WARM UP Joint Rotation Shoulder pass through easy 400m run or 500m row then 50 Air Squats 50 KB Swing 70/53 fortime WOD Max Reps of C2B Pull-ups in 1:00 Does not need to be unbroken then 21-15-9: DB Hang Squat Cleans...

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Thursday WOD 05.18.17

Thursday WOD 05.18.17

Thursday WOD 05.18.17 WARM UP Warm up on movements  WOD 3 reps EMOM x 5 minutes of bear complex @ 135/95 pounds 2 reps EMOM x 5 minutes of bear complex @ 185/125 pounds 1 rep EMOM of bear complex @ 185+ /125+ When you get to the single reps add 5...

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Mon WOD 05.07.17

Mon WOD 05.07.17

Mon WOD 05.07.17 WARM UP Joint Rotations shoulder pass through EMOM 10min Odd: Run 50m Even: Ring dips/Box Jump overs Alternate between the two 5-10reps WOD 50 Ring dips for time then 50 Cal Row 50 Box Jump Overs (24/20″) 50 Wallballs...

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Tuesday WOD 05.02.17

Tuesday WOD 05.02.17

Tuesday WOD 05.02.17 WARM UP Joint Rotations Shoulder pass through 20 Burpee sprint WOD 50 Ring dips for time Then 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up Then Row 150m Run 100m 10 rounds Post each individual time Rest...

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Mon WOD 05.01.17

Mon WOD 05.01.17

Mon WOD 05.01.17 WARM UP 10min EMOM Odd: 50m run Even: 5-10 Pull ups/Ring dips (alternate between the pull ups and dips) WOD 50 Pull ups for time Then 20min AMRAP 1 Clean and Jerk 205/135 5 Pull up 10 Push up 15 Air squat At Min 23 3min  max reps...

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Wed WOD 04.26.17

Wed WOD 04.26.17

Wed WOD 04.26.17 WARM UP The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to...

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