by Nathan Broersma | Nov 30, 2016 | Latest WOD
Skill -Pistol Squat 5×3/leg Strength -OHS 5×5, Pause :05 on the first rep WOD -5 Rounds 3 Power Snatch @95/65# 3 Bar Facing Burpee over Bar Assistance – Bent T Raise @5/2.5# x30 Share this:Click to share on Facebook (Opens in new window)Click to share...
by Nathan Broersma | Nov 29, 2016 | Latest WOD
Skill – EMOMx5 20 DU + 5 T2B Strength – Clean High Pull from Floor + High Hang Squat Clean + Split Jerk 5 sets *keep the weight light and focus on form and speed WOD – For Time: 200 DU 50 T2B *every time you break perform 1 Squat Clean @185/125#...
by Nathan Broersma | Nov 28, 2016 | Latest WOD
Skill – kipping ring dip 5×5 strict ring dip 3×3 Strength – Bench 5-4-3-2-1-15 WOD – 6 rounds 20 RKB @70/44# 200m Run 20 Push up Assistance – 2×10/arm KB Bench Share this:Click to share on Facebook (Opens in new window)Click...
by Nathan Broersma | Nov 27, 2016 | Latest WOD
Skill – Bar Muscle Up 10×2 Strength – Superset x5 BB Dorsiflexion 1 Front Squat w/ :10 Pause *work up in weight, but maintain depth and position WOD – 5 Rounds 10/arm OHS @44/26# 2 Bar MU Assistance – Band External...
by Nathan Broersma | Nov 26, 2016 | Latest WOD
Skill – Pistol Squat 5×3/leg Forward Roll Standing off One Leg (Pistol Squat) 5×1/leg Strength – Bench 20RM WOD – Partner WOD AMRAPx9 3 Power Clean @135/95# 6 Push up 9 Squat *alternate Rounds Assistance – KB...
by Nathan Broersma | Nov 22, 2016 | Latest WOD
Skill – None Strength – None WOD – AMRAP x40 100 DU 50 AKB @53/35# 25 Bupree Box Jump @20” 10 Pull up 5 HSPU Assistance – calf raise x50/leg Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new...
