Month: June 2014

WOD – 6/26/2014

STRENGTH/SKILL Halting Snatch Deadlift + Snatch Pull + Power Snatch – Find a heavy single with good form, then 3 sets @90% of it. Ring Dip Progression MIDLINE 4 Rounds For Time: 20 Sit-Ups 1 Minute Plank Hold Post weights to Comments.    

WOD – 6/25/2014

SHOULDER PREHAB 3 Rounds Not for Time: Face Pulls with a Band x 10 Scap Wall Slides x 10 Scap Push-Ups x 10 WOD 3 Rounds for Time: 20 Pull-Ups 40 Air Squats 800m Run!!! ***If you scale pull-ups with a green or orange band, sub Ring Rows.*** Post times to comments.   Do you …
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WOD – 6/24/2014

WOD “DT” In honor of USAF SSft Timothy P. Davis, 28, who was killed on February 20, 2009, supporting operations in the OEF when his vehicle was struck by an IED. 5 Rounds for Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Performance:  155/105 Fitness:  115/75 Post times to comments.   Have tight …
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WOD – 6/23/2014

STRENGTH/SKILL DAY Box Squats – 5×5 with your weight from last week, rest 1 minute, then super set with Ring Dip Progression, rest 1 minute, then back to Box Squats MIDLINE Accumulate 3 minutes in a Hollow Rock, watch videos below! Post weights to comments.


SKILL Rope Climbs WOD AMRAP 3 Minutes Rope Climbs then, EMOM for 10 minutes: 5 Deadlifts t-n-g 225/135lbs


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