by admin | Dec 13, 2017 | WOD
Barbell Skill: Snatch Drill Mid Shin to High Pull 5 reps – pull and drop Every other minute 6 rounds (12 min) Metabolic Conditioning: 5 min clock: 3 elements any order 200m row 50 Pushups 10 Parallel Ring Rows Burpees for Score...
by admin | Dec 12, 2017 | WOD
Metabolic Conditioning: Michiko’s B-Day Wod Buy-In: 46 cal row 4 rounds – 12 Box Jumps(24/20) 8 Deadlifts(275/185) 17 Wall Ball(20/14 to 10′) Cash-Out: 4 Ring Muscle-Ups OR 6 Bar Muscle-Ups OR 46...
by admin | Dec 11, 2017 | WOD
Metabolic Conditioning: Run 400-300-200-100 DB Snatch(50/35) 20-15-10-5 Situps 40-30-20-10
by admin | Dec 10, 2017 | WOD
Barbell Skill: 5 min EMOM (155/105) 5 Hang Squat Cleans + 1 Push Jerks 4 Hang Squat Cleans + 2 Push Jerks 3 Hang Squat Cleans + 3 Push Jerks 2 Hang Squat Cleans + 4 Push Jerks 1 Hang Squat Cleans + 5 Push Jerks Metabolic Conditioning: Kettlebell Swings(70/44) Toes to...
by admin | Dec 8, 2017 | WOD
Barbel Skill: Power Snatch 7-6-5-4-3 1AE3M Metabolic Conditioning: 2 rounds 200m Run 10 DB Push-Press(50/35) 20 Situps
