Month: May 2015

WOD – 5/7/2015

SKILL Handstand Balance practice for 10-15 minutes. STRENGTH Deadlift – Build to a 5RM, then 3 x 5 @85-90% of your new 5RM. ABS Coaches Choice Post scores to comments.

WOD – 5/6/2015

SKILL/STRENGTH STRICT Toes to Bar – 3 x max, rest 90s WOD 800m 75 Wallballs 20/14lbs Every time you break wallballs (rest, drop, catch and pause), do 5 Box Jumps at 30/24″ 800m Post scores to comments.

WOD – 5/5/2015

SKILL 10 Minutes of Double-Under practice.  If you have Double-Unders, take 2-3 attempts at max unbroken double-unders. WOD As a Two Person Team: 100 Power Snatches 95/65lbs 8 Burpees Penalty:  500m Row *Person 1 completes 8 Burpees while Person 2 does Power Snatches.  Once Person 1 has finished 8 Burpees, you rotate.  You continue this …
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WOD – 5/4/2015

20 Rep Squat Program Take 60% of your 1RM from last week and squat it 20 times.  Yes you read that right. *If you didn’t find your 1RM, find it today.* Testing 1RM Strict Press Max Strict Pull-Ups with any grip.  Do 3 second negatives for 3 sets of 3 if you don’t have pull-ups. …
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WOD – 5/2/2015

Today we play with tires, sleds and carrying heavy things!


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