Wednesday 04.16

by | Apr 16, 2014 | WODs

Skill: Clean and Jerk practice WOD: 3 rounds for quality 15 G2OH 20 Burpees Prowler Push HAPPY WODDING!

Tuesday 04.15

by | Apr 15, 2014 | WODs

Strength: Push Press 5 @ 75% 5 @ 80% 5 or more @ 85%   WOD: 6rft 5 pull ups 10 push ups 15 squats 10 thrusters 115, 75   HAPPY WODDING!  

Monday 04.14

by | Apr 14, 2014 | WODs

Skill: Rope climbs Advanced – arms only WOD: 3rft 12 Deadlifts 225/155 18 KBS 400m run HAPPY WODDING

Friday 04.11

by | Apr 11, 2014 | WODs

Strength: Front Squat Build to heavy single   WOD: 3 RFT 400m run 10 Power Cleans 155/105   HAPPY WODDING!  

Thursday 04.10

by | Apr 10, 2014 | WODs

Skill: TBD   WOD: AMRAP 20 10 HSPU 20 Alternating Pistols 30 KBS   HAPPY WODDING!!