Monthly Archives: July 2013

WOD 01AUG2013

By |July 31st, 2013|

STRENGTH:
SNATCH WARM UPS 3X2
MAX SNATCH 1, 1, 1, 1, 1

MET-CON:
“ISABEL”
30 POWER SNATCH 135/ […]

WOD 31JUL2013

By |July 30th, 2013|

4 STATIONS: 5 MINS. OF WORK, WITH 3 MINS. OF REST
RECORD TOTAL # OF […]

WOD 30JUL2013

By |July 29th, 2013|

STRENGTH:
CLEAN & JERK WARM UPS 3X2
MAX CLEAN & JERK 1, 1, 1, 1, 1

MET-CON:
“GRACE”
30 […]

WOD 29JUL2013

By |July 28th, 2013|

STRENGTH:
DEAD LIFT WARM UPS 3X10
MAX DEADLIFT 1, 1, 1, 1, 1

MET-CON:
21-15-9
DEADLIFT 225/ 185
BOX JUMP
RING […]

WOD 27JUL2013

By |July 26th, 2013|

HERO WOD:

“THE CHIEF”
5-3 MIN. RDS W/ 1 MIN. REST
3 POWER CLEANS 135/ 95
6 PUSH […]

WOD 26JUL2013

By |July 25th, 2013|

MAX BROAD JUMP

STRENGTH:
OVERHEAD SQUAT WARM UPS 3X10
OVERHEAD SQUAT 5, 4, 3, 2, 1

MET-CON:
“CF REGIONAL […]

WOD 25JUL2013

By |July 24th, 2013|

OUTLAW WAY
STRENGTH/ SKILL:
1A) 6X3 SNATCH FROM BLOCKS

ASSISISTANCE/ SKILL WORK:
2A) 2X10 OVERHEAD SQUAT
2B) 2X10 WEIGHTED […]

WOD 24JUL2013

By |July 23rd, 2013|

TEAM WORK OUT
4 STATIONS: 5 MINS. OF WORK, WITH 3 MINS. OF REST
RECORD TOTAL […]

WOD 23JUL2013

By |July 22nd, 2013|

OUTLAW WAY
STRENGTH/ SKILL:
1A) 6X3 CLEAN FROM BLOCKS

ASSISISTANCE/ SKILL WORK:
2A) 2X10 FRONT SQUAT
2B) 2X10 SPLIT […]

WOD 22JUL2013

By |July 21st, 2013|

STRENGTH:
DEAD LIFT WARM UPS 3X10
DEADLIFTS 5, 4, 3, 2, 1

SKILL:
BUTTERFLY & KIPPING PULL […]

WOD 20JUL2013

By |July 19th, 2013|

HERO WOD:

“NATE”
AMRAP20
2 MUSCLE UPS
4 HSPU
8 KB’S 2/ 1.5PD

CPO NATE HARDY USN

WOD 19JUL2013

By |July 18th, 2013|

MAX VERTICAL REACH

STRENGTH:
FRONT SQUAT WARM UPS 3X10
FRONT SQUAT 5, 4, 3, 2, 1

1X20 FRONT […]

WOD 18JUL2013

By |July 18th, 2013|

OUTLAW WAY

STRENGTH/ SKILL:
EMOM3/ :30SECS
1-POWER SNATCH
1-HANG FULL SNATCH
1-SNATCH BALANCE
REST 3 MINS.
EMOM3/ :30SECS
1-FULL CLEAN
1-PUSH PRESS
1-SPLIT JERK

MET-CON:
3 […]

WOD 17JUL2013

By |July 16th, 2013|

4 STATIONS: 1 MIN. WORK, 1 MIN. OF REST FOR 3 RDS
RECORD TOTAL # […]

WOD 16JUL2013

By |July 15th, 2013|

OUTLAW WAY
STRENGTH/ SKILL:
EMOM5/ :30SECS
2- POWER CLEANS
1- FULL CLEAN
1-PUSH JERK
ASSISISTANCE/ SKILL WORK:
2A) 3X10 SPLIT PRESS
2B) […]