6.10.13.

mobility: warm-up: 1x 400m run 3x 5 wall squats 5 pull-up variations wod 1: 21.15.9 front squat pull-ups wod 2: 4x 12 pushpress 12 box jumps

6.6.13.

mobility: warm-up: A. 3x Suicide Runs Pull-up Variations B. Skill: Kipping Pull-ups wod: 4x 28 kb swing 7 pull-ups 100m run 28 weighted sit-ups

5.29.13.

mobility: warm-up: wod: 29 min time cap 50 wallball shots 3x 400m run 21 kb swings 12 pull-ups 50 wallball shots 50.40.30.20.10. Double Unders Sit-ups 50 wallball shots

5.20.13.

mobility: warm-up: A. Tabata: Rope Turns B. 3x 5 squat therapy 10 kipping pull-up progression wod: 2x 50 double unders 40 air squats 30 kb snatches 20 pull-ups 10 burpees

5.13.13

mobility: warm-up: 3x 150m row 10 kips pull-up progression 3 power clean & jerk wod: Alex’s Birthday WOD Buy In/Cash Out: 30 cals on rower 5x 13 burpees 6 power cleans 13 pull-ups Happy Birthday Alex. We’ve had a lot of Birthday’s to Celebrate over the last few months and all of the celebrating we […]

5.6.2013

warm-up: 3x 5 strict pull-ups + 5 kipping pull-ups 6 Turkish get-ups 8 Sandbag Shoulders WOD: James Davis Birthday Blowout 4×9 36 years old. 5.6. 4x 9 pull-ups 9 sbgu 9 hspu 9 mb pullovers

4.30.13.

mobility: warm-up: 3x 200m run 5 strict pull-ups + 5 kipping pull-ups 2x kb complex around the worlds.2 arm swing.goblet squats.single arm swing.thrusters 12 straight leg raises wod: Helen 400m run 21 kb swings 12 pull-ups

4.25.13.

mobility: warm-up: A. 3x 100m run mb pullovers B. kipping pullup drills wod: amrap 20mins 400m run 15 pull-ups 20 Push-ups

4.20.13.

mobility: warm-up: 200m run 5 renegade man makers (push-up.row.squat clean thruster) 10 straight leg raises wod: 800m run 10x 5 pull-ups 10 push-ups 15 air squats 20 sit-ups 800m run

4.16.13.

mobility: warm-up: A. Tabata Rope Turns 3x 10 Jane Fonda Hip Complex 10 Pull-ups (kipping) B. 5×2 Deadlifts wod: amrap 12mins 4 deadlifts 16 pull-ups 35 rope turns