Archives for Daily WOD
WOD: Tuesday, March 11th, 2014
10
Mar

WARM UP STRENGTH: 12X2 50% STRICT PRESS SKILLZ:  RING DIPS / HAND STAND PUSH UPS WOD:  “GYM-NASTY-ICS”  / TWO 8 MIN EMOM OF: WOD #1: EVEN MINUTE:  4 HSPU ODD MINUTE:       4 Ring Dips REST TWO MINUTES: WOD #2: EVEN MINUTE:  10 Sit-Ups ODD MINUTE:     10 Air Squats VIDEO:  https://www.youtube.com/watch?v=4y8FLVhY-70… Read More »

WOD: Monday, March 10th, 2014
9
Mar

  WARM UP STRENGTH:  12×2 BACK SQUATS @ 50% of 1 REP MAX SKILLZ:  BAR MUSCLE UP PROGRESSION (HOLLOW ROCK / SUPERMAN) WOD:  14.2, OVERHEAD SQUATS & CHEST-TO-BAR-PULL-UPS (10 MIN. AMRAP) 14.2 OR a 10 MIN. AMRAP of: 10 Overhead Squats (95lbs / 65lbs) 10 Chest-to-bar-pull-ups VIDEO:  https://www.youtube.com/watch?v=ObbAbMt932o **NOTE**  14.2 for all athletes that have… Read More »

WOD:  Friday, March 7th, 2014
6
Mar

  WARM UP SKILLZ:  Ground to Overhead Review WOD:  GRACE 30 Ground to Overhead for time (135lbs / 95lbs) REST 2 MINUTES THEN: 100 Burpees for time. VIDEO:  http://www.youtube.com/watch?v=DMjUhVxozSw

WOD: Thursday, March 6th, 2014
5
Mar

  WARM UP SKILLZ:  HSPU REVIEW WOD:  “99 Problems….” FOR TIME: 99 Wall Balls (20lbs / 14lbs) Target Height: ( 10′ target  / 9′ target ) EMOM:  2 HSPU’s or 2 wall walks VIDEO HSPU:  https://www.youtube.com/watch?v=_z6JgP219T8

WOD: Wednesday, March 5th, 2014
4
Mar

  WARM UP SKILLZ:  FRONT SQUAT / D.U. REVIEW WOD:  4 rounds for time of: BUY IN:  20 Double Unders 10 burpee pull ups 5 Front Squats (135lbs  / 95lbs) 400 meter run CASH OUT:  20 Double Unders NOTE*  If the athlete requires the use of a band for pull-ups, the burpees and the pull-ups… Read More »

WOD: Tuesday, March 4th, 2014
3
Mar

  WARM-UP SKILLZ:  Review — SNATCH / CLEAN WOD:  20 Minutes of work per movement of: SNATCH (working weight) CLEAN (working weight) END OF CLASS:  50 seated strict presses:  (35lb / 15lb) VIDEO SNATCH:  https://www.youtube.com/watch?v=SIaFtAKnqBU VIDEO CLEAN:  https://www.youtube.com/watch?v=pYl0uPCHLag (ignore split jerk)  

WOD:  Monday, March 3rd, 2014
28
Feb

  WARM-UP SKILLZ:  Bar Review WOD:  14.1 / 10 MIN. AMRAP OF: 30 Double Unders 15 Power Snatches (75lbs / 55lbs) STANDARDS:  https://www.youtube.com/watch?v=I-E84llY-SY GOOD LUCK TO OUT OPEN ATHLETES!!!!  

WOD: Friday, February 28th, 2014
27
Feb

  WARM UP SKILLZ:  KettleBell Review WOD:  “Hells Bells”  3 rounds Fight Gone Bad Style OF: KettleBell Swings (MURICA=Bell-UP) (53lbs / 36lbs) KettleBell Cleans L&R alternating (53lbs / 36lbs) KettleBell Lunging Press / alternating every 5th rep. (53lbs / 36lbs) KettleBell Pike (53lbs / 36lbs) KettleBell Figure 8 (53lbs / 36lbs) *NOTE* 1 Minute rest per round.… Read More »

WOD:  Thursday, February 27th, 2014
26
Feb

  WARM UP STRENGTH:  10X3 Deadlift @65% of 1 REP MAX. WOD: 10 to 1 / 1 to 10 reps of: Push Jerk (135lbs / 95lbs) Decending reps. Box Jumps (24in / 20in) Ascending reps. PUSH JERK VIDEO:  http://www.youtube.com/watch?v=Vp5M98JGTXo

WOD:  Wednesday, February 26th, 2014
25
Feb

  WARM UP SKILLZ:  PISTOL WOD:  “Pistol Whipped”  4 rounds of: 400 meter Med Ball run (20lbs / 14lbs) 8 Pistols (alternating) 10 Wall Balls PISTOL VIDEO:  http://www.youtube.com/watch?v=yAlMsHKXxhI

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