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 05.15.17

Mon WOD 05.15.17

Mon WOD 05.15.17 WARM UP Joint Rotations Shoulder pass throughs Running Drills Warm up on movements WOD Complete as many rounds as possible in 20 minutes of: Run 400 meters 20 GHD sit-ups 95-lb. overhead squats, 10 reps Post rounds completed...

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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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