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Dec 17-21 17 Dec 2012 | 08:32 am
We'll be on a break from competitor WODs after this week until the new year. DAY 1 Back Squats 1 rep Every 30 seconds for 2:00 (5 reps) @ 75% -rest 1 minute 1 rep Every 30 seconds for 2:00 (5 rep...
Dec 10-14 10 Dec 2012 | 07:55 am
DAY 1 20 Minutes to Find a 1 rep Max Snatch Rope Climb Technique. Climb the rope 4-6 times working on your foot work. WOD Every 90 seconds for 15 minutes (10 total rounds): 30 Double-Unders 10 ...
Dec 3 - 7 2 Dec 2012 | 04:32 am
Day 1 From the ground 10x1 Snatch @ 80% of 1 RM, rest 30-45 seconds between reps. Only make 10 attempts. Failed reps will count as a set. 3 x ME L-Sit on Rings, rest 60 seconds WOD 15 Minute AMR...
Nov 26-30 26 Nov 2012 | 09:33 am
Lots of Oly work this week in the Comp and Daily WODs. Be smart and listen to your body. DAY 1 3XME UB Tempo Ring Dips – rest 45 sec. Notes: Begin in the bottom portion of the dip. Hold for 5 secon...
Nov 19-23 18 Nov 2012 | 09:04 pm
No Competitor WODs this week. Have a great Thanksgiving!
Nov 12 - 16 12 Nov 2012 | 04:14 am
Day 1 1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat EMOM for 10 minutes. Bar leaves ground on Power Snatch and does not touch until after the OHS. This is a complex. You can change the weig...
Nov 5 - 9 29 Oct 2012 | 06:55 am
Day 1 Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets. Split Shoulder Press DEMO VIDEO 5-5-5-5-5 WOD 7 minute AMRAP of: 5 Power Snatches 135/95 15 HR Pushups 30 Unbroken Double-...
Oct 29 - Nov 2 29 Oct 2012 | 06:07 am
Day 1 Pause Back Squat 2-2-2-2 @ 80% of your 1 RM 3 Second pause at the bottom. Not three counts in your head, watch the clock, stay at the bottom for 3 full seconds. 3 Muscle Ups Every 45sec for...
WEDNESDAY 103112 24 Oct 2012 | 04:48 am
SKILL 2 Minutes of Max Rep Sit Ups Then Max Effort Push Up *FULL ROM! These are to be done with the strictest of form. You must remain in the plank position throughout the entire attempt. If at ...
TUESDAY 103012 24 Oct 2012 | 04:47 am
WOD For Total Load 1 Squat Clean on the minute, every minute, for 20 minutes. *You only get one attempt each minute to make the lift. Failed lifts count as 0. You can add or subtract weight throug...
