Month: February 2016

160229 – WOD

    Warm up: 2-4 Mins Cardio Lateral Drills TnG Power Clean + Jerk Breakdown   Skill/Strength: Black: 5×5 Strict Press/Pull-up Red: 3x Max Strict Muscle-ups   WOD: 21, 15, 9 Reps for time of: Rx: Clean and Jerk (135/95) Cal Row Scaled: Clean and Jerk (50% of 1RM) Cal Row Competition: Clean and Jerk …
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160227 – “Open 16.1”

    9am WOD: “16.1” 20 Min AMRAP of: 25’ O/H Walking Lunges (95/65) 8 Burpees over Bar 25’ O/H Walking Lunges (95/65) 8 C2B Pull-ups   11am WOD: 20 Min AMRAP: 8 Lunges 8 Burpees 8 Lunges 8 Ring Rows

160226 – WOD

    Warm up: 2-5 Mins Cardio Barbell Warm-up Clean & Jerk Breakdown   Skill/Strength: Black: Build to 90% of 1RM Clean & Jerk Red: 5×5 Ring Dip   WOD: 10 Rounds for time: Rx: 5 Burpees 10 Air Squats 15 KB Swings (53/35) 1 Min Rest Scaled: 5 Burpees 10 Air Squats 15 KB …
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160225 – WOD

    Warm up: 3-5 Mins Cardio Dynamic Movement Push-Press Breakdown   Skill/Strength: Black: 5×5 Push Press Red: Extra Time on MOB   WOD: 3 Rounds for time: Rx: 500M Row 15 Shoulder to O/H (95/65) 10 Pull-ups Scaled: 500M Row 15 Shoulder to O/H (40% of 1RM Push-press) 10 Ring Rows Competition: 500M Row …
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160224 – WOD

    Warm up: 2-4 Mins Cardio PVC Warm up   Skill/Strength: Black: 12 Minutes to build to heavy O/H Squat Red: 4×5 Push Press   WOD: 12 Min AMRAP: 3, 6, 9, 12, Etc of: Rx: O/H Squats (95/65) Box Jumps (24”20” T2B Scaled: O/H Squats (40% of 1RM) Box Jumps (12”/8”) T2P Competition: …
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