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
by Nathan Broersma | Nov 21, 2016 | Latest WOD
Skill – None Strength – 3 Position Snatch 5 Sets, climbing 3 Position Clean w/ jerk after third clean 5 sets, Climbing *use Squat Variations if possible and don’t go heavier than your technique allows WOD – 30 Wall Ball 15 Thruster @95/65# 10 Ring...
by Nathan Broersma | Nov 17, 2016 | Latest WOD
Skill – Rope Climb 5 sets Strict T2B 5×5 Strength – Split Jerk 10×1 use a rack WOD – AMRAPx15 30 Squats 30’ OH Walking Lunge @45/25# 30 T2B 30’ OH Walking Lunge Assistance – 1×20 KB Strict...
by Nathan Broersma | Nov 15, 2016 | Latest WOD
Skill – Arch Hold 3×1:00 :30 rest between Kipping/butterfly Pull up 5×3 Strength – Strict Press 1RM in 10 sets or less WOD – 12-9-6-3 Thruster @95/65# Sit up Pull up Sit up Assistance – BB Curl...
by Nathan Broersma | Nov 14, 2016 | Latest WOD
Skill – HS Hold on Wall 3×1:00 HSPU Negative to deficit if possible 5×1 Strength – Snatch Balance 6×1 climbing Hang Squat Snatch 6×1, climbing WOD – 4 rounds :30 of HSPU :30 of Hang Power Snatch @95/65# ...
by Nathan Broersma | Nov 14, 2016 | Latest WOD
Skill – Hollow Hold 3×1:00 :30 rest between Strict Pull up 5×1 weighted if possible Strength – DL 1RM in 10 sets or less WOD – 3 rounds 200m Run 10 DL @225/155# Assistance – KB Row 1×30/arm...