Monday 02.29.16

by | Feb 29, 2016 | WODs

Skill/Strength/Buy-in: Back Squats 2×2 at 90% of 95% of your 1RM WOD: Open Workout 15.4 AMRAP 8 3 Handstand Push-ups 3 Cleans (135/95) 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans 15 HSPU 6 Cleans 18 HSPU 6 Cleans 21 HSPU 9 Cleans Etc., adding 3 reps to the...

Friday 12.04.15

by | Dec 4, 2015 | WODs

Skill/Strength/Buy-in: Front Squats EMOM 5 Set 1 – 2 reps @ 60% Set 2 – 2 reps @ 65% Set 3 – 2 reps @ 70% Set 4 – 1 rep @ 75% Set 5 – 1 rep @ 80% Rest one minute & then.. Every 2 minutes for 6 minutes (3 sets): Set 6 – 85% x 1 rep Set 7 – 85-90% x 1 rep Set 8 –...

Friday 11.20.15

by | Nov 20, 2015 | WODs

Skill/Strength/Buy-in: Review -Clean & Jerk -Snatch WOD: {Partnered} 300 Double Unders 50 Squat Snatches 135/95 30 Squat Cleans 185/125 *3 burpee penalty every time the bar is dropped. HAPPY...

Friday 11.13.15

by | Nov 13, 2015 | WODs

Skill/Strength/Buy-in: Review – Snatch – Deadlift – Clean and Jerk WOD: Teams of 2 50 Burpees 40 Deadlifts 315/225 30 Cleans 225/165 20 Snatches 135/95 10 Ring Muscle-ups or 16 Bar HAPPY...

Friday 10.30.15

by | Oct 30, 2015 | WODs

Skill/Strength/Buy-in: Review -Clean and Jerk -Snatch -Overhead Squat -Thrusters WOD: Teams of 2 100 Double Unders 100 Burpees 50 Thrusters 95/65 50 OHS 25 Clean and Jerks 135/95 25 Snatches 10 Deadlifts (225/155) 10 Cleans HAPPY...