by | Jan 30, 2014 | Workout of the Day
Mini WOD: 3 Rounds: 7 Wall Balls 10 Squats 5 Burpees Part 1: Run 1 Mile Part 2: 10 strict presses 115/75 15 overhead squats 115/75 20 push presses 115/75 25 front squats 115/75 30 push jerks 115/75 35 back squats...
by | Jan 30, 2014 | Workout of the Day
Warm-up: Snatch Position Stretches Burgener Snatch Warm-up Part 1: Every two minutes, for 12 minutes (6 sets): Snatch x 2 reps Loads by % for each set: 65, 70, 75, 80, 85, 90 Part 2: from the Invictus Comp WOD’s: Complete as many reps of Power Snatch as possible...
by | Jan 29, 2014 | Workout of the Day
Part 1: 4 rounds of: 3 Turkish Get-up ea arm rest 60 seconds 20 KB Swings (24/16) rest 60 seconds TGU Demo: http://youtu.be/GdAXt7YyGe0 Part 2: 5 rounds for time of : 10 Front Squats (135/95) 20 sit ups run...
by | Jan 27, 2014 | Workout of the Day
Part 1: Hang Power Cleans 2-2-2-2-2 Part 2: 10 rounds 20 seconds hang power cleans (115/75) rest 10 seconds 20 seconds STOH (115/75) rest 10 seconds Cash-Out: Arch Rock Accumulate 4 mins
by | Jan 26, 2014 | Workout of the Day
Warm-up: Dynamic Warm-up Part 1: Back Squat 13 x 5 This should work as a pyramid with your heaviest set being your 7th set and then working your way back down. For example, 5×115, 5×125, 5×135, 5×145, 5×155, 5×165, 5×175, then back down. Part 2: AMRAP 8min 5 KB Sumo...
