Wednesday 12/16/2015
Strength Warm up to 70% of 1 Rep MAX for shoulder press Stand by for a 10min EMOM 1-1-1 of Press/Push Press/Push Jerk (Split Jerk) For the past couple of […]
Month: December 2015
Tuesday 12/15/2015
“Brian Terry Hero WOD” **Athletes we encourage you to do the WOD in your RDU gear** **In Memory of Border Patrol Agent Brian Terry, killed 12/15/2010** 1 round for time […]
Monday 12/14/2015
Strength: Front Squats 5×5, last 2 sets should be heavy WOD: 21 Hang Cleans (155/115) 21 Burpee Jump Over Bar 3 Rope Climbs 15 Power Cleans 15 Burpee Jump Over […]
Friday 12/11/2015
“Lumberjack 20“ 20 Deadlifts (275lbs) Run 400m 20 KB swings Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 […]
Thursday 12/10/2015
Strength: Dead Lift WOD: 30 minutes to attack your Goat. Work on whatever you’re not good at… Double Unders, Lifts, Pull-Ups, Muscle Ups, Pistols, etc
Wednesday 12/09/2015
Strength: Bench Press WOD: “Isabel meets Annie” 30 snatches 135/95 3 minute break 50 Double-Unders 50 Sit-Ups 40 Double-Unders 40 Sit-Ups 30 Double-Unders 30 Sit-Ups 20 Double Unders 20 Sit-Ups […]
Tuesday 12/08/2015
Strength: Shoulder Press WOD: 15 Minutes AMRAP 15 Push Press 135/115 115/95 15 Chest 2 bar Pull ups Pull ups 15 Lunges Plate OH 45/25 25/10
Monday 12/07/2015
Strength: Back Squat WOD: Buy In: 1 Rope Climb 3 Rounds for Time 20 Wall Balls (20/16) (16/14) 15 Power Cleans (155/115) (135/95) 10 Box Jumps (30/24) (24/20) Cash […]
Friday 12/4/2015
Happy Birthday to Coach Kellie!!!! Buy in 31 Double Unders 12 Rounds For Time –6 Squat Cleans 135/95 –1 Hand Stand Push-up –9 Deadlift 135/95 –8 Kettle Bell Swings 70/53 […]
Thursday 12/03/2015
Strength: Dead Lift WOD: 5 rounds for time 500 meter Row ***3 minute rest between each round***