WOD

9.6.14 WOD

WOD: “Kelly” 5 rounds: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)

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9.5.14 WOD

WOD: 10.9.8.7.6.5.4.3.2.1 reps of: Jerk [155/105] – no racks Pull ups STRENGTH: 5×5 OHS Pause Squats *3-5 second pause at the “rock” bottom of each rep. Lighter and lower is better.

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9.4.14 WOD

WOD: 3 RFT: 500m Row 12 Burpees 21 Box Jumps [24/20″] STRENGTH: 4×6 Front Squats, across *Special WOD for Lunch Crunch* Show up to find out

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9.3.14 WOD

Weightlifting Wednesday Snatch Complex 5×1 Power Snatch + Squat Snatch Clean Complex 5×1 Power Clean + Squat Clean

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9.2.14 WOD

WOD: 3 RFT: 10 T2B 10 Front Squats [165/115] 10 Burpees STRENGTH/SKILL: EMOM x 10 Odd: 10 Heavy Wall Balls [30/20] Even: 40 Double Unders

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9.1.14 WOD

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Hotshots 19 6 rounds of: 30 Air Squats 19 Power Cleans [135, 95] 7 Strict Pull-ups 400m Run

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8.31.14 WOD

Rest Day! *Join us for Moga at 10 am if you’d like to speed up that recovery!

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8.30.2014 WOD

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“Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jerks Rest 1 minute 3. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of KB Goblet Squats in the remaining time. Rest 5 minutes and repeat 1, 2 and 3 again. Rx: 53/35#

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8.29.2014 WOD

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STRENGTH: EMOM x 10 Snatch Deadlift + Snatch + OHS WOD: “Snake Bite” 21-15-9 Snatches [95/65] C2B Pull ups

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8.29.14 WOD

STRENGTH: EMOM x 10 Snatch Deadlift + Snatch + OHS WOD: “Snake Bite” 21-15-9 Snatches [95/65] C2B Pull ups

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