Stations:
3 rounds for total reps:
1 minute each station against a 5 minute running clock. 2 minutes rest between each round.
Rev Burpees
Dbl Leg Mtn Climbers
1/2 Gassers
Lateral Burpees
Double Unders
Skill:
7 Rope Climbs (Bring/Wear Socks)
40 strict HSPU
Wednesday, May 22, 2013
WOD:
5 laps for time!
(This will be our first time doing an all running WOD, we will be outside rain or shine so dress appropriately!
Strength:
•Clean & Jerk:
2×3 @ 65% 2×3 @ 70%
•Snatch Balance:
3×3 @ 70%
•Front squats
3×5 @ 70%
•Push jerk behind neck
3×3 @ 70% of jerk 1RM
•Hanging leg raise
3×12
Pick 3! Pick your three weakest!
Thursday, March 09, 2013
100 Mtn Climbers (R=1, L=1)
80 High Knees (R=1, L=1)
60 Jumping Jacks(2 clap)
40 Dbl Leg Mtn Climbers
20 Lateral Slides
10 Burpee Broad Jumps
1 Bear Crawl Gasser
1 Round For time, perform 5 Burpees at the top of every minute. If you cannot complete the 5 burpees scale as needed to complete.
Strength/skill:
1.)Make up Wednesdays strength.
2.)Practice a pulling movement.
Kipping, Butterfly, Muscle Ups, Strict Muscle Ups, c2b, L Pull Ups, etc….
Friday, April 26, 2013
WOD:
7 Minutes of Burpees!
Good luck!!! Don’t wodshop!
Pick 3:
Power snatch 4×3 @ 65%
Power clean 4×3 @ 65%
Back squat 5×7 @ 65%
Push press 3×5 @ 65%
Good luck to Mike Klotz this weekend, he is going to dominate that marathon! We are all rooting for you man!
Monday, April 15, 2013
Wednesday, March 27, 2013
Tuesday, March 12, 2013
Thursday, February 21, 2013
Tuesday, February 5, 2013
Cardio WOD:
Strength:
20 Min to find 1rm Snatch
Conditioning:
Lateral Cone Drill
Rev. Burpees
Rugby Runs
Mat Jumps
Double leg Mtn Climbers
Fight gone bad style against a running clock