15 Jan /0 Comments/WOD Friday, January 16, 2015 STRENGTH: 11 min EMOM Snatch Complex @ 60% OHS 1 Power Snatch + Hang Power Snatch + 1 OHS *athlete should work on technique and... Read More
14 Jan /0 Comments/WOD Thursday, Jan 15, 2015 STRENGTH: (18 minutes) Back Squat 5-3-3-1-1-1 MetCon: 3RFT 800 m run 15 K2E 15 KBS (53/35)
13 Jan /0 Comments/WOD Wednesday, January 14, 2015 STRENGTH/SKILL: (20 minutes) 1000 m Row for time 5×5 strict chin ups 5×5 strict ring dips *athletes will row 1000 m for time, rest as... Read More
12 Jan /0 Comments/WOD Tuesday, January 13, 2014 STRENGTH: (16 minutes) Power Clean 5-3-3-1-1-1 MetCon: For Time 30 WB (20/14) 15 Power Cleans (135/95) 15 Box Jumps (30/24) 10 Power Cleans (155/105) 10... Read More
11 Jan /0 Comments/WOD Monday, January 12, 2015 STRENGTH: 20 minutes to establish 1RM Front Squat 5-3-3-1-1-1 MetCon: “Diane” 21-15-9 DL (225/155) HSPU
9 Jan /0 Comments/WOD Saturday, January 10, 2015 STRENGTH: Back Squat 3×4 @ 90% MetCon: 20 squat cleans (95/65) 20 T2B 15 squat cleans (95/65) 15 T2B 10 squat cleans (95/65) 10 T2B... Read More
8 Jan /0 Comments/WOD Friday, January 9, 2015 HERO WOD “Jack” 20 min AMRAP 10 push press (115/85) 10 KBS (53/35) 10 Box Jump (24/20)