Monthly Archives: April 2013

Sup Yo…

Athletes: Hang Power Clean 4X5 Keep this light, do 4 sets of 5 PERFECT reps, unbroken. Do not go heavy, work on technique. WOD 7 Rounds 4 Hang Power Snatch 10 Burpees Rest :90 after each round, watch the clock, rest the FULL :90, increase weight on power snatch as able working to a max. Competitors: 1. Snatch 5×2 Squat Snatch, do not increase more...
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Brrrrr

WOD 21-15-9 Swings 53/35 Box Jumps 24/20 Front Squat 135/85 *your objective for this WOD is going unbroken on the swings and front squats. If this means sacrificing your time by resting before starting the movement then so be it. Now is time to be building strength and working the mental game of doing movements at certain weight UB no...
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Partner WOD

In teams of 2: 800m run (Break it up anyway you want, 1 person can even run the whole 800 m) 80 Front squats 95#/65# 40 KB swings (2 pood/1.5 pood) 20 Partner wall balls 20#/14# (One person does a wall ball and while it is in the air the other person steps in and catches it, throws it...
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JeLLo Legs!!

Athletes: Strength: Push Press 5x3 WOD: 21-15-9-15-21 Wall balls (20#/14#) Box jumps (24"/20")...
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