Sat. Feb. 21-2015 WOD

WARM-UP Snatch Positioning Snatching x 10 Coach 10 Kip Swings/ 10 Air Squats/ 10 Cal Row/ 10 Spiderman Push-Up WOD 10 RFT 10 TTB 10 Snatch (95/65) 1 person completes...

Fri. Feb. 20-2015 WOD

STRETCH Spiderman WARM-UP Burpee Box Jump Races (5 Boxes) STRENGTH 1 RM Clean WOD 21-15-9 Cleans (135/45) Ring...

Thurs. Feb. 19-2015 WOD

STRENGTH Calf WARM-UP 10 Arm Haulers 10 Front Squats 10 Deadlifts 10 KBS 10 Leg Swings STRENGTH “Set Up” WOD “Dork” 33 Front Squats (185/125) 15 Burpees 33 Deadlifts 15 Burpees 33 KBS (70/55) 15 Burpee...

Wed. Feb. 18-2015 WOD

STRETCH Forearm Smash WARM-UP   2 Stones 5 Pull-Ups 5 Push-Ups 10 Air Squats High Knee/ Butt Kicker STRENGTH EMOM x 10 min Odd: 1 Bar Complex 1 K2E + 1 TTB + 1 Pull-Up + 1 C2B + 1 Bar MU Even: 20 Air Squats WOD 12 min AMRAP 2 stones 2 shoulder (145/95) Stone Carry...

Tues. Feb. 17-2015 WOD

STRETCH Banded Shoulder WARM-UP Burgener/Skill 10 Push-Ups 20 DU 10 Snatch 10 TTB STRENGTH EMOM x 10 min Odd: 10 HSPU Even: 40 DUs WOD “Isabel” 30 Snatches (135/95) POST 4×6...