Wednesday October 1, 2014


WOD 

A. Hang Snatch 3-3-3-3-3


B. For Time:
    21-15-9
    OHS 35/50
    T2B

C. Light 800M Run

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Tuesday September 30, 2014


WOD

A. Gymnastics

B. EMOM 7 Minutes
    7 Strict Ring Row

B. 12 Minute AMRAP 
     3 Burpees
     6 Strict Ring Dips
     9 KBS 1.5/2p

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Monday September 29, 2014


WOD

A. Power Clean + Front Squat

B. For Time:
    40 Wall Ball
    20 Pull-Up
    100M Run
    30 Wall Ball
    15 Pull-Up
    100M Run
    20 Wall Ball
    10 Pull-Up
    100M Run

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Friday September 26, 2014


WOD

A. Hang Snatch + OHS

B. For Time:
    10-8-6-4-2
    Muscle-Up
    100M Run Between each Round

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Thursday September 25, 2014


WOD

A. Back Squat 5-5-5-5-5 static 

B. 3 Rounds For Time
    50 KBS 1/1.5p
    400M Run
    30 Sit-Ups

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How Eastern and Western Diets Affect Insulin Resistance and Fat Levels

Wednesday September 24, 2014


WOD

A. Strict Press 3-3-3-3-3 @75-80%

B. 5 Rounds For Time
    10 D.B Snatch RH
    10 D.B Push Press
    10 Hang D.B Squat Clean
    10 D.B Snatch LH

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Tuesday September 23, 2014


WOD

A. Deadlift 1-1-1-1-1-10

B. 10 Minutes for Reps
     3-6-9-12-15-18-21...
     Burpees
     Pull-Up/C2B

C. 400M Run

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Monday September 22, 2014


WOD

A. Squat Clean Thruster

B. 3 Rounds For Time
    40 Wall Ball
    12 Power Cleans 50/70kg

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The Ballsiest Lifter in History... and You

Friday September 19, 2014


WOD

A. Front Squat 5-5-5-5-5


B. "The Chief"

      Max rounds in 3 minutes of:
      3 Power cleans 60kg
      6 Push-ups
      9 Squats


Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

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Thursday September 18, 2014


WOD

A. For 16 Min Perform
    Odd Min 3 Deadlift 75%
    Even Min 30 Sec Rusian Twist
   
B. For 10 Min Perform
    Odd 10-15 Ring Dip
    Even 30 Sec V-Up

C. 5 Rounds For Time
    8 Burpees
    8 T2B 
    8 KBS 1.5/2p

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