Month: June 2014

WOD – 7/1/2014

SKILL 10 Minutes of Pistol fun WOD “Battery Test” 8 Minutes to a 1RM Power Clean Rest 2 Minutes, 8 Minute AMRAP Power Cleans @90% of above   Post times to Comments.

WOD – 6/30/2014

SHOULDER PREHAB 3 Rounds NOT for Time: Face Pulls with a Band Scap Wall Slides Scap Push-Ups STRENGTH/SKILL Superset: Box Squats – 5×5, add 5-10lbs from last week. Rind Dip Progression MIDLINE Floor Levers – 3×6 Straight Body Lever from Floor from The Outlaw Way on Vimeo.

WOD 6/29/2014

WOD 400M 15 Push Jerks 30 Toes to Bar 800m 30 Toes to Bar 15 Push Jerks 400m Performance:  135/95lbs Fitness:  115/75lbs Post times to comments.

WOD – 6/28/2014

SKILL Handstand Push-Ups Work on Strict if you have them.  It will be crucial to keep your midline engaged so you can create force out of the bottom. If you do not have full range of motion, work on had position (tripod) and do some negatives. WOD EMOM with a 20 Minute Cap, start at …
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WOD – 6/27/2014

SHOULDER PREHAB 3 Rounds NOT for Time: Face Pulls x 10 Scap Wall Slides x 10 Scap Push-Ups x 10 WOD 21-15-9 Back Squats Box Jumps Performance:  185/125 & 30/24″ Fitness:  135/85 & 24/20″ with Step-Ups allowed ***The bar will start on the ground, choose your weight wisely.*** Post times to comments.


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