Push Press, Run or Row

by | May 31, 2012 | WOD

Warm Up: Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Over Head Squats (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your ownSkill:Over Head Squat – Demo Video (courtesy...

Run, Cleans, Atomic Sit-ups

by | May 30, 2012 | WOD

Warm Up: Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Over Head Squats (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your ownMobility:Squat test w/ Kelly Starrett – VideoSkill:Squat...

Lunges, Double Unders, Sit-ups

by | May 29, 2012 | WOD

Warm Up: Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Hang Snatch (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch  Mobility:Squat test – Video w/Kelly StarrettSkill:Hang Snatch – Demo...

Hero WOD: “MURPH”

by | May 28, 2012 | WOD

Warm Up: Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Hang Snatch (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your ownMobility:Squat test w/ Kelly Starrett – VideoWOD – Complete the...

Hero WOD: “Hansen”

by | May 26, 2012 | WOD

Warm Up: Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Squat Cleans (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, StretchWOD: 5 Rounds for time of -30 reps, 2 pood Kettlebell Swing30 Burpees30 Glute-Ham Sit-Ups *...