• WOD 2/26/15

    SKILL WORK/PRACTICE. WOD: AMRAP 5 – 6 burpees -12 sit ups *rest 1 minute. AMRAP 5 – 20 strict mountain climbers – 20 air squats

  • WOD 2/25/15

    STRENGTH: HANG SQUAT CLEAN 4 x 2, Increase weight each set and use this time to work on form and dropping under the bar. WOD: 20 Minutes. *Begin a new round every 2 minutes. 10 – kettle bell swings (70/53) 10 – box jumps (24″20″) 10 – push-ups      

  • WOD: 2/24/15

    STRENGTH: ONE REP MAX PUSH JERK Take 25 minutes to establish a one rep max push jerk. WOD: 3 Rounds for time 9 –push press 18 – toes to bar 27 – double unders CAP: 9 (115/70)