WOD for Tuesday, Feb 19
Tuesday Skill Shoulder press 5,5,3,3,3 WOD 5 rounds -5 minute round- 15 KB swings 53/35 (advanced 70/44) 400 meter run **rest with remaining time each round ***ONLY RECORD YOUR SLOWEST ROUND CANCELED...
View ArticleClik here to view.
Last couple of days to grab your hoodies and tees. Link below.
T-Shirt and Sweatshirt Link http://www.kotisdesign.com/ibuy/?ibuy=ds69otvh6208 For those of you who have never used our “IBUY” link to purchase tshirts, here’s how it works. Make your selections from...
View ArticleClik here to view.
WOD for Monday, Feb 25
Monday Skill EMOTM for 10 minutes ODD – Strict Pullups 5 rep range- Increase from last week Even – 20-30 sec wall facing handstand hold WOD 3 Rounds 200 meter sprint – (50 meters x 4) 12 Power cleans...
View ArticleClik here to view.
Wod for 2/26/13 INTEGRITY
Tuesday Skill 20 minutes to establish a max front squat WOD 12 Minute AMRAP 5 Front squat – 70% of max 10 Toes 2 Bar 20 Box over burpees 24/20″ We’ve all been there…tired in the last round of Fran,...
View ArticleWOD for 2/27/13
Wednesday Skill Shoulder press 2,2,2,2,2 WOD 5 Rounds 3 Power Snatch 3 Snatch pulls 3 Power Snatch - Rest 2 minutes between rounds-
View ArticleWOD for 2/28/13
Thursday Skill 2 Rounds a) 60 meter sled push 245/155 b) Glute ham raise – 10 reps c) Weighted Good mornings – 75/35 – 10 reps **perform in a superset, mix up the order if needed as the GHD may hold...
View ArticleClik here to view.
WOD for Friday, March 1
Friday Skill Box Squat 5,5,3,1,1 WOD “Tabata Mashup” - Row for calories - Ball slams 20/15 - pull-ups - Burpees *** 1 minute of rest between movements *** Only record your lowest score of any given...
View ArticleWod for Saturday, March 2
Saturday Skill EMOTM for 10 minutes 1 power clean to hang squat clean – heavy as possible WOD 10 to 1 ladder - KB clean and jerk 53/35 - Jumping pushups
View ArticleLast Call for T-Shirts and Hoodies…order by tonight!
Here is the link to purchase your Tees and Hoodies. Closing tonight so don’t procrastinate. http://www.kotisdesign.com/ibuy/?ibuy=7n14inpb6434
View ArticleWOD Tuesday 5/28
Skill - Post Murph mobility WOD 10 Minute AMRAMP -200m run - 20 wall balls - 40 double unders
View Article
