• WOD Aug 30, 2013.

    WOD Aug 30, 2013 As many reps as possible in 20 minutes 5 Shoulder to Overhead (135/95) 10 Overhead Squats 15 Box Jumps 20 Situps Some basics on OHS work from T-Nation. Have a read if you can and see you tomorrow. http://www.t-nation.com/free_online_article/most_recent/optimizing_the_overhead_squat

  • WOD Aug 29, 2013

    WOD August 29, 2013 A. Four sets of: Deadlift x 4-6 reps Rest 20 seconds Push-Ups x Max reps @ 1010 (set is over if you break tempo) Rest 3 minutes B. Four rounds for time of: 25 Kettlebell Swings (53/35) 50 Double-Unders

  • WOD Aug 28, 2013

    Back Squat Work up to a medium-heavy 6 reps in 10 minutes 4 Rounds 250m Farmer Carry 12 Burpees 6 Back Squats Rest 1 minute