WOD for January 17th

January 16, 2014 in Mobility, WOD

STRENGTH Row Intervals – 90 second (250 Row, Jog lap) – 5 sets – 90% effort CONDITIONING 10 min AMRAP 50m Sprint 10 Burpees MOBILITY Groin Stretch, Barbell Calf Smash

WOD for January 16th

January 15, 2014 in Mobility, WOD

STRENGTH Handstand Progressions (Pike Holds – Box Holds – Wall Holds – Freestanding Holds – Pushups – Walks – etc.) CONDITIONING Elizabeth 21-15-9 Clean 135/95 Ring Dips MOBILITY Lower Back
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WOD for January 15th

January 14, 2014 in Mobility, WOD

STRENGTH Snatch – 6 min EMOM 1 Power (from floor) 1 Squat Snatch (from hang) 1 Drop Snatch CONDITIONING 3 Rounds 15 Thrusters 105/75 15 Box Jumps 24″/20 15 Pullups
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WOD for January 14th

January 13, 2014 in Mobility, WOD

STRENGTH 10 min EMOTM 25 m Sled Drag 160/115 CONDITIONING Death By Air Squats – Ascending by 2’s Cash Out: 25 GHD Sit Ups 50 Russian Twists (wall ball –
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WOD for January 12th

January 11, 2014 in Mobility, WOD

STRENGTH Superset – 5×5 moderate/moderate heavy a) Good Mornings b) Bench Press CONDITIONING Coach’s Choice MOBILITY