Month: February 2013

WOD – 130227

General Warm-up: 1000m Row/800m Run Group Mobility Strength: Back Squat 1 X 10 @ 60% of 1RM 1 X 8 @ 70% of 1RM 1 X 8 @ 75% of 1RM 1 X 6 @ 80% of 1RM WOD: 5 Rounds for time of: 25 Double Unders 15 KB Swings (55/35)  

WOD – 130225

General Warm-up: 1000m Row/800m Run Group Mobility Strength: Front Squat 1 X 5 @ 60% of 1RM 1 X 5 @ 70% of 1RM 1 X 5 @ 75% of 1RM 1 X 5 @ 75% of 1RM WOD: 21-15-9 of: Burpee Box Jump (24″/20″) Barbell Lunge in Front Rack Position (45/35)  

WOD – 130218

General Warm-up: 1000m Row/800m Run Group Mobility Strength: 5 X 3 Press, up to 3RM WOD: For time: 30 KB Swing (70/55) 30 Wall Ball (20/14) 30 C2B Pullups 1K Row 20 KB Swings 20 Wall Ball 20 C2B Pullups