2/26/13

Strength 
5 Rounds
1 minute Bar Bell Front Rack Step Ups (95lbs)
2 minutes rest

Scale weight as necessary to finish each minute of step ups without rest.


WOD
Every Minute on the Minute for 12 minutes
Odd Minutes - Row 250 meters
Even Minutes - 5 Power Cleans (135lbs)

2/25/14

STRENGTH 
Over Head Squats (OHS) - 3 sets of 10 (increasing weight)

Power Snatch - 2, 2, 2, 2, 2 Rest 2 minutes between each

Snatch Squat - 1, 1, 1, 1, 1 Rest 2 minutes between each

WOD

25 Wall balls (20#)
Run 400 meters
25 Pull Ups
Run 400 meters
25 Wall balls (20#)
Run 400 meters
25 Pull Ups
Run 400 meters

2/21/14

HERO WOD FRIDAY 

"Jorge"

For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

2/20/14

Strength

A. Back Squats 3, 3, 2, 2, 1 

Increasing weight 

B. 75 Toes to bar for time

WOD
21,15,9

Power Cleans 115lbs 

Burpees over 

2/19/14

SPORTS DAY

Go Play Sports

2/18/14

Strength
Power Cleans
10 min EMOM
Start at 50% of 1 RM and increase weight each round

WOD
15 minute cut off
Row 1K
50 Thrusters (95lbs)
50 Pull-ups
Row 1K

2/17/14

Happy Presidents Day

Strength
5 x 100 yard sprints
100% effort rest 2-3 minutes between each

WOD
For Time
100 Wallballs (20lbs)
100 KB Swings (1.5pd)

Scale reps and weight as necessary

2/13/2014

Been away for a long time. WODs are back.

Strength 
Front Squat
5 sets of 5, increasing weight

WOD
3 Rounds for time

500m Row
10 Thrusters 115lbs