WOD 20 March 2015
Power Squat Clean 7 x 1 Handstand Push Ups 7 x 2 Workout of the Day Workout 15.4 8-minute AMRAP: 3 HSPU 3 cleans 6 HSPU 3 cleans 9 HSPU 3 cleans 12 HSPU 6 cleans 15 HSPU 6 cleans ... Read More
WOD 19 March 2015
Handstand and Bridge Skillwork Workout of the Day 5 rounds 500 meter row 400 meter run
WOD 18 March 2015
Supplemental Strength 5 x 5 push press Strength Dips 6 x 8 GHD sit-ups 6 x 12(8) Every 3:30 Workout of the day 14 minute AMRAP 60-calorie row 50 toes-to-bar 40 wall-balls 20/14 16/12 14/10 30 kbs 2.0/1.5 20 burpees ... Read More
WOD 17 March 2015
Strength Back squats 6x8 Every 3 minutes WOD 6 rounds 9 deadlifts 285/205 9 box jump overs 20" 9 sit-ups
16 March 2015
Supplemental Strength 7 x 3 (1 1/4) squats Power/strength 7 rounds 1 minute: 5 power snatch 2 minute: 7 box jumps 30/24 3 minute: 9 strict pullups Workout of the day 10-9-8-7-6-5-4-3-2-1 Clean and jerk 135/95 115/85 95/65 Bar facing ... Read More
WOD 10 March 2015
Supplemental Strength 7 x 2 Front Squat Strength Back Squat 5 x 10 GHD Sit Ups 5 x 20 (10) Every 3:30 Minutes Rest 4 to 5 Minutes And Use the Percentage Charts to Target The 20 Rep Max. Best ... Read More
WOD 9 March 2015
Supplemental power 9 x 1 clean and jerk Strength Emom x 14 Odd: 1 power clean + 2 strict press + 3 push press Even: 8 strict pull-ups WOD 4 rounds 20 burpees 30 double unders 400 meter run Supplemental ... Read More
WOD 4 March 2015
Supplemental Strength 7 x 7 Overhead Squats Strength Deadlift 5 x 10 GHD Sit Ups 5 x 15 Every 4 Minutes Workout of The Day $$ 100 Double Unders $$ 7 Rounds 7 Handstand Push Ups 7 Chest to Bar ... Read More
WOD 3 March 2015
Tuesday Supplemental Strength 6 x 1 Front Squat @85 to 90% Strength Back Squat 6 x 6 Every 3:30 Rounds 4 Rounds 9 Front Squats 205/135 155/105 115/85 12 Wall Balls 30/20 20/14 16/10 15 Burpees Supplemental Endurance 4 x ... Read More
WOD 2 March 2015
Monday Supplemental Strength 4 x 1-3 Bar Muscle Ups 4 x 1-3 Ring Muscle Ups 5 x 2 Overhead Squats 3 x 8 Weighted Pull Ups Power 8 x 1 Clean + 1 Front Squat + 1 Jerk Every 2 ... Read More
