Advice
Friday 1/3/14
Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of wods and prepare for today’s workout
WOD
For time:
Run 400m
5 Rope Climbs
15 Handstand Push-Ups
Run 800m
...

Friday 1/3/14
Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of wods and prepare for today’s workout
WOD
For time:
Run 400m
5 Rope Climbs
15 Handstand Push-Ups
Run 800m
...

Thursday 12/19/13
Strength
Front Squat
5 sets of 3 reps @ 80%
WOD
7 Minute AMRAP of:
15 Wall Balls
1 Rope Climb
Basics
3 rounds for time of:
15 Mountain Climbers (15L/15R)
12 Split Jumps (12L/12R)
9 Kettlebell Push Pre...

Tuesday 12/17/13
Strength
Back Squat
5 sets of 3 reps @ 80%
WOD
4 rounds of:
Sprint Row 500m
Rest as needed between rounds
Basics
Row 500m
Then
3 rounds of:
10 Box Jumps
10 Kettlebell Swings
10 Sit-Ups
Choose an Are...

Thursday 12/12/13
Strength
4 alternating rounds of:
5 Split Press – heavy
5 Pendlay Rows – Heavy
WOD
Each Minute on the minute for 10 Minutes complete:
1 Rope Climb
With remaining time alternate each minute...

Thursday 12/12/13
Strength
4 alternating rounds of:
5 Split Press – heavy
5 Pendlay Rows – Heavy
WOD
Each Minute on the minute for 10 Minutes complete:
1 Rope Climb
With remaining time alternate each minute...

Tuesday 12/10/13
Barbell Work
5 sets of:
1 Low Hang Clean (below knees) + 1 High Hang Clean + 1 Jerk @ 75-80%
Then
4 sets of:
3 Clean Pulls @ 100% of Clean 1RM
WOD
10 Minutes to Complete 3 rounds of:
20 Double Unders
...

Tuesday 12/10/13
Barbell Work
5 sets of:
1 Low Hang Clean (below knees) + 1 High Hang Clean + 1 Jerk @ 75-80%
Then
4 sets of:
3 Clean Pulls @ 100% of Clean 1RM
WOD
10 Minutes to Complete 3 rounds of:
20 Double Unders
...

Friday 12/6/13
Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of WODs and prepare yourself for todays workout. Check out MobilityWOD.com or the posters in the lobby if you need...

Friday 12/6/13
Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of WODs and prepare yourself for todays workout. Check out MobilityWOD.com or the posters in the lobby if you need...
