25 July, 2014 WOD

Posted: July 25, 2014 in Uncategorized

5 Rounds of the following complex:

3 Power Snatches (connected)

3 Over Head Squats

2 minutes rest

*Increase weight as able with FLAWLESS form.

24 July, 2014 WOD

Posted: July 24, 2014 in Uncategorized

3 RFT of:

15 KB High Pull (Left)

15 KB High Pull (Right)

60 Sec. H.S. Hold

**KB wt is 1.5/1 pd.

23 July, 2014 Rest Day!

Posted: July 23, 2014 in Uncategorized

22 July, 2014 WOD

Posted: July 22, 2014 in Uncategorized

For Time:

20 Wall ball @ 20/14#

5 Burpee Pull-ups

15 Wall ball @ 20/14#

10 Burpee Pull-ups

10 Wall ball @ 20/14#

15 Burpee Pull-ups

5 Wall ball @ 20/14#

20 Burpee Pull-ups

**Sub for BPU is Burpee-jumping PU.  (IE Burpee, step on to a box at appropriate height, jumping pull-up, jump down and repeat.

****NO BANDS!!!!!****

21 July, 2014 WOD

Posted: July 21, 2014 in Uncategorized

15 Min AMRAP of:

200M run

15 Back Squats @ 135/95

10 Box-Jump-Overs @ 20/24″

20 July, 2014 Rest Day!

Posted: July 20, 2014 in Uncategorized

19 July, 2014 WOD

Posted: July 19, 2014 in Uncategorized

Complete the following complex at increasingly heavier weights.

1 Power clean

3 Front Squats

3 S2O/H (SP/PP/PJ/SJ)

(Time Cap 20 Minutes)