WOD 5/10/14

Saturday Team WOD Men vs. Women In teams of 3 Men or 3 Women Men 100 Box Jumps, 24 in 100 Pull-ups 100 American Kettlebell Swings 24kg 100 Overhead Walking Lunges 45 lbs 100 Knees To Elbows 100 Push Press, 95 lbs 100 Wall Balls, 20 lbs 200 Double Unders Women 100 Box Jumps, 20…

WOD 5/9/14

Keep Squatting Back Squat (High Bar) 8×4 at 80% 1RM add 10-20 lbs to last weeks weights lifted Then: 21-15-9 reps, for time of: Pull-up Overhead Squat, 135/95 lbs Buyout Eccentric Muscle Ups 3×5 3×6 Arch to Hollow Swing on Bar, focus on maintaining pressure on the bar the entire time.  Focus on quality of…

Kettlebell WOD 5/8/14

There are many factors that can affect your performance in our workouts.  Check out this article from Breaking Muscle on some of the more common tests that you can run to figure out what is going on with your performance:  http://breakingmuscle.com/health-medicine/the-top-ten-ways-to-test-your-body   Kettlebell WOD 5/8/14 Warmup: 2 Arm Bars each side 2 TGUs each side…

WOD 5/7/14

Keep Squatting Back Squat (High Bar) 7×5 at 75% 1RM Add 10-20 pounds to last weeks weight Then: 2014 Regional Event 4 Scaled 15-9-6 reps, for time of: Handstand Push-ups Front Squat, 155/115 lbs Bar Facing Burpees We will have a strict 20 minute time limit but here is Event 4 Rx as it appears…

Kettlebell WOD 5/6/14

I know we have a few members who are interested in kettlebell certification.  For those of you on the fence, check out this article in Breaking Muscle:  http://breakingmuscle.com/kettlebells/4-reasons-to-do-the-strongfirst-certification.  Photo courtesy of Mandy Whitley Photography   Kettlebell WOD 5/6/14 Warmup 3 Arm Bars each side 3 TGUs each side 3 Prying Goblet Squats   Strength: 2,…

WOD 5/5/14

Squat Cycle Week 2 Back Squat (High Bar) 6×6 at 70% 1RM but add 10-20 pounds to last weeks weight. Then: Complete as many rounds as possible in 12 mins of: 10 High Hang Power Snatches, 95/65 lbs 20 Handstand Shoulder Touches 20 Kettlebell Step Ups, 26/16 kg 20″ box Rx+ or competition athletes handstand…