Monday, February 10, 2014: Back Squat: 60%x10, 65%x10, 70%x8, 75%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Then, 21-15-9 Toes to bar(Knee raises, AbMat) Box Jump (24,20)(step ups) Make sure to set yourself up for the squats exactly the same. It...
Read more***There will be no Saturday Wods due to the Whole 30 Seminar that we are hosting.*** Friday, February 7, 2014: Every minute on the minute for 10 minutes(EMOM): Snatch x 2 reps Then, For Time: Row 1000 meters 20 Front Squats...
Read moreThursday, February 5, 2014: 15 Minute AMRAP: 5 Handstand Push-ups(T2-Abmat, T3-Box) 20 Double Unders (T2-40 singles, T3-20 singles) 10 Ring Pull-ups(T2-regular pull-ups, T3-banded) Today we introduce the ring pull up to our arsenal of awesome...
Read moreWednesday, February 5, 2014: Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 60%x5, 70%x5, 75%x5, 80%x5 Then, SKILLS We have had a great week of accomplishments! The pull-up board continues to fill up. Today we are once again, working...
Read moreMonday, February 3, 2014: Snatch: 90% x 1 x 2 sets 85% x 1 x 3 sets Clean and Jerk: 90% x 1 x 2 sets 85% x 1 x 3 sets Then, Climb the 7 minute ladder of: 2 Snatches (95,65)(75,55)(55,35) 2 Clean and Jerks 4 Snatches 4 Clean and Jerks 6...
Read moreSaturday, February 1, 2014 In teams of two complete: 30 Minute AMRAP: 20 Bear Complexes (95,65)(65,45)(55,35) 30 Pull ups 400 Meter run 50 Sit-ups 60 Push-Ups Each partner must complete at least on rep of each movement. After that, partners can...
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