November 29, 2013

Posted: November 29, 2013 by Jason in WODs

Happy turkey hangover day!

Wod:

The filthy 50

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

 

November 15, 2013

Posted: November 14, 2013 by Jason in WODs

Skill: 15 mins

Behind the neck push jerk

Work up to a heavy double

WOD:

4 rounds

Run 400m with 20/14

21 box jumps 32/24

9 box step overs 90/50 (men hold two 45’s women two 25’s)

 

November 14, 2013

Posted: November 14, 2013 by Jason in WODs

Skill:

12 min emom

2 power snatches

WOD:

3 mins each station

Abmat situps

DB snatch 55/35 or KB snatch 53/35

Rope climbs

Rest 3 mins

Repeat for 2 mins each station

November 12, 2013

Posted: November 12, 2013 by Jason in WODs

Skill:

Review the power snatch

WOD: 20 min cap

Row 20 calories

30 burpees

40 power snatch 115/75

50 toes 2 bar

50 yard overhead lunge 45/25

50 yard sprint

November 6 , 2013

Posted: November 6, 2013 by Jason in WODs

Good morning!

Skill: 10 minutes to practice Back Roll to handstand

Wod: 20 min running clock

3 rounds

12 toes to bar

24 double unders

At 5 minutes

3 rounds

12 chest to bar

12 deadlift 225/155

At 10 minutes begin a 10 min amrap of:

12 toes to bar

24 double unders

12 chest to bar

12 deadlifts 225/155

October 31, 2013

Posted: October 31, 2013 by Jason in WODs

Happy Halloween, everyone! Today’s WOD is pretty spooky. 

Skill:

10 min practice of “skin the cat”

WOD: 

35 min cap

5 rounds

10 squat snatch 135/95

20 knees to elbows

30 box jumps 24/20

Rest 2 mins 

October 30, 2013

Posted: October 30, 2013 by Jason in WODs

Got a good one for you today. Grip killer!

Skill:

Every 30 secs for 10 mins do 1 power clean  + 1 push jerk 165/115

WOD:

15 min amrap

24 unbroken kb swings 53/35

12 unbroken hang power cleans 135/95

6unbroken shoulder 2 overhead 135/95

*If reps are not unbroken, athlete must restart back at zero