2-28-13

5 minutes to work on shoulder monility 15 minutes work on gymnastics (handstands, kipping, muscle ups, pull ups ) Wod Run 800 meters then begin: :20 L-sit on plates :20 plank 10 toes 2 bar 13 minute Amrap Run 800...

2-27-13

SWOD Snatch technique and oh squat. Squat program people. Power snatch or power clean work. Practice technique. You must rest your legs Every min on the min for Max rounds. 1 thruster 95/65 10 burpees Add one thruster every minute until failure. Newbies- use an empty...

2-26-13

SWOD Deadlift-4×8 Keep good form at all times. Check with your coach if your back in tightening. Squat program people. Work on handstands. WOD 8 hand release push ups 8 chest to bar pull ups 8 wall ball shots 15 minute...

2-25-13

Strength: clean 5-4-3-2-1 Wod : Max rounds in 12 minutes 5x Ground to overhead (135/95#) 10x push-ups 15x Box jumps (24/20)

2-22-13

Wod “Something easy” 50 pull ups Run 200m 50 push ups Run 200m 50 reverse sit ups Run 200m 50 wall ball shots