WOD: 12-7-16

Pre WOD:  2 rounds of: 500M Row (at workout pace) Hip and Lat mobility WOD: 2 rounds of: 1000M Row 50 Thrusters (45/45) 30 Pull Ups == A story / survey for you guys… I came across an e-mail [...]

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WOD: 12-6-16

Pre WOD:  4 sets of: 30 seconds of Double Unders 30 seconds Plank on rings 10 Overhead Walking Lunge Steps 10 Kettlebell Swings (moderate load) Shoulder and Chest mobility 12 minute to build to: [...]

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WOD: 12-5-16

Pre WOD: 3 sets of: 150M Row 10 Banded Good Mornings 10 BJSD 20 second Hollow Hold Hip and Shoulder Mobility EMOTM for 12 minutes: 2 Power Cleans (build across and not touch and go) WOD: 5 rounds [...]

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WOD: 12-3-16

Team WOD: 5 rounds for time of: 750M Row 25 Burpees 25 Ring Rows 75 Double Unders == Almost… I was going to come up with all sorts of rules to complicate this workout into oblivion, but as [...]

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WOD: 12-2-16

Pre WOD: In 12 minutes: Build to a heavy, not maximal, Back Squat  3 rounds not for time of: 8 Romanian Deadlifts at 65% of above load 6 Strict Shins to Bar 40 second Plank on Rings Rest as [...]

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WOD: 12-1-16

Click here for the nutrition challenge scoresheet Pre WOD:  Every 2 minutes for 6 sets: Build to a heavy Squat Snatch for the day Drop back to 65% of above load and rebuild to the same heavy in 5 [...]

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WOD: 11-29-16

Click here for the nutrition challenge scoresheet Pre WOD:  In 12 mins complete: 3 rounds note for time of: 45 second Handstand Hold 20 second Star Plank / side In 12 minutes find: 1RM Shoulder [...]

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WOD: 11-28-16

Pre WOD:  Every 2 minutes for 6 sets: Build to a heavy Squat Clean for the day Drop back to 65% of above load and rebuild to the same heavy load in 5 sets. WOD: 21-15-9 reps for time of: Box [...]

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