WOD 26.01.16

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[caption id="attachment_3655" align="aligncenter" width="642"] Tony and Coach Will[/caption] Warm-up: 3RNFT: Row 100M 2 Squat Cleans (At Workout Weight) 4 Dips( Same style as workout ) 6 Pull-ups 8 Ab-mat Sit-ups WOD 1: “Elizabeth” &/OR "Power Elizabeth"(0:00 min-12:00 min) COMP: 21-15-9 Squat Cleans, 135/95 Ring Dips FIT: 21-15-9 Power Cleans, 135/95…

WOD 25.01.16

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[caption id="attachment_3652" align="aligncenter" width="642"] KICK MONDAY'S BUTT![/caption] Warm-up: 1RNFT: 100M Row 200M Run 30 Double Unders Followed by: 10 GHDSU 10 Hip Extensions 10 Strict Pull ups 10 Burpees WOD: "Filthy Fifty" 0:00-25:00 COMP/FIT: 50 Box Jumps, 24/20 50 Jumping Pull-Ups 50 Kettlebell Swings, 35/25 50 Walking Lunge Steps 50…

WOD 22.01.16

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[caption id="attachment_3646" align="aligncenter" width="629"] Michelle![/caption] Warm Up: Run 800M/Row 1000M Snatch warm-up...Mobility Strength: 15 Minutes- Heavy for Day 1 Snatch.. then.. 1 Overhead squat with 3 second Pause in Bottom of squat. WOD- 9 Minute AMRAP COMP 3-6-9-12… Clean and Jerk, 135/95 TTB FIT 3-6-9-12… Clean and Jerk, 115/75 TTB…