Month: January 2016

Warm Up: Tabata: Burpees OH Squats Hollow Rocks DB Strict Press Strength: Snatch Balance 2-2-2-2-2 WOD: 4 Rounds For Time: 100m Sprint 10 Power Snatch (115/75) 20 Box Jumps (24/20)

Warm Up: 3 Rounds: 10 Single Leg Deadlifts 10 Goblet Squats 10 Box Step Ups 10 Banded Good Mornings WOD: 5 Rounds For Time: 15 Calorie Row 10 Ring Dips 5 Deadlifts (255/185)

Warm Up: Tabata: Moutain Climbers Lunges Planks Kip Swings Strength: Push Press Party 12 min EMOM: 0:00-3:00: 4 Reps @ 75% of 1RM 3:00-6:00: 3 Reps @ 80% of 1RM 6:00-9:00: 2 Reps @ 85% of 1RM 9:00-12:00: 1 Rep …

Wednesday WOD 1/6/16 Read more »

Warm Up: Tabata: DU’s Push Ups Atomic Sit Ups Med Ball Thruster WOD: “Karen” For Time: 150 Wall Balls (20/14) Cash Out: Hollow Rock Tabata

Warm Up: Tabata: Burpees Kip Swings Banded Side Shuffle Front Squats Strength: Front Squats 3-3-3-3-3 WOD: 3 Rounds For Time: 10 Clean and Jerks (145/105) 15 T2B

Warm Up: 2 Rounds: 100m Jog 10 AIr Squats High Skips 10 Push Ups Butt Kickers 10 Hollow Rocks Broad Jumps 10 Kip Swings WOD: Partner WOD For Time: Run 200m (together) 100 Double-Unders (3:1 singles) Run 200m 100 Sit-ups …

Saturday WOD 1/2/16 Read more »