Wed. Jul. 01-2015 WOD

WARM-UP Burgener/Skill 5 Pull-Ups 5 Dips 200m Run 5 Snatch 5 Med Ball Clean STRENGTH EMOM x 14m O: Snatch + Hang Squat Snatch + Squat Snatch E: 5 MUs WOD Med Ball Fun 200m Run with Med Ball 20 Med Ball Clean Burpee over Box 100m Run 10 Med Ball Clean Burpee over Box...

Tues. Jun. 30-2015 WOD

WARM-UP  Hip Opener 200m Run 5 Long Jump 10 F. Squats 10 Leg Swings STRENGTH EMOM x 10 1 Front Squat (95%) WOD 3RFT 30 Cal Row 30 KBS (55/35) 30 Box Jumps...

Mon. Jun. 29-2015 WOD

WARM-UP 5 Box Jumps 5 Kip Swings 5 Push-Ups 5 Snatches 5 Box Jumps STRENGTH EMOM x 10min E: 5 Pull-Up O: 5 Burpees WOD 3min AMRAP 3 Snatch (95/55) 6 Box Jump-overs 2 Snatch (115/75) 6 Box Jump-overs 1 Snatch (135/95) 6 Box Jump-overs BARBELL CLUB WORK 1. snatch: work...

Sat. Jun. 27-2015 WOD

WARM-UP 5 Thrusters 5 Pull-Ups 10 Box Jumps 200m Run Forearm Stretch PARTNER WOD “31 Hero”   Teams of 2 AMRAP 31min 8 Thrusters 6 Rope Climbs (12 Ring Rows) 11 Box Jumps 1 partner always running w/ (45/25) plate....

Fri. Jun. 26-2015 WOD

WARM-UP Shoulder Opener 5 Squat Cleans 5 Front Squats 5 Deadlifts 200m Row STRENGTH 5 min AMRAP Max Squat Cleans (135/95) 1min Rest Max Deadlifts (same weight) WOD 7 Rounds Run 400m  12 TTB BARBELL CLUB WORK RECOVERY DAY.  IF YOU HAVE ACCESS TO JACUZZI OR SAUNA USE...