Month: September 2015

151001 – WOD

    Warm up: 2-4 mins of cardio on your own before class starts Hamstring MOB 3 mins Cindy   Skill/Strength: Black: 6×3 Deadlift Red: 5×2 Power Clean   WOD: Competition: Strict Deficit HSPUs (6”/3”) Strict Pull-ups Pistols Rx: Strict Pull-ups HSPUs Pistols Scaled: Ring Rows Push-ups Air Squats   Mobility: Ham Twist Quad LAX …
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150930 – WOD

  Warm up: 2-4 mins of cardio on your own before class starts PVC Warm up   Skill/Strength: Black: 6×3 Strict Press Red: 3×10 Sumo DL   WOD: 5 Rounds for time: 50 Double Unders 15 O/H Squat *Competition: 135/95 *RX: 95/65 *Scaled: Front Squat @50% of 1RM   Mobility: Calf LAX Shoulder LAX

150929 – WOD

  Warm up: 2-4 mins of cardio on your own before class starts Squat Therapy Drills   Skill/Strength: Black: 6×3 Back Squat Red: 3×10 pull-up   WOD: 2 rounds for time: Competition: 9 Pull-ups 6 C2B Pull-ups 3 Bar Muscle-ups 9 Power Cleans (185/125) 6 Front Squats (185/125) 3 Thrusters (185/125) RX: 9 Pull-ups 6 …
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150928 – WOD

    Warm up: 2-4 mins of cardio on your own before class starts PVC Warm up Snatch Breakdown   Skill/Strength Black: Build to a heavy Snatch Red: 3×8 Split Squats   WOD: For time: Competition: 30 Cal Row 20 Ring Dips 100’ Sled Push (7/5) Rx: 30 Cal Row 20 Ring Dips 100’ Sled …
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150926 – WOD

    9am WOD: In Teams of 2, 3 Rounds for time: 400M Run (together) 42 KB Swings (70/53) 24 HSPUs Rest 2 Mins   11am WOD: 16 Min AMRAP: 400M Run 21 KB Swings 12 Pull-ups


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