by Nathan Broersma | Nov 11, 2016 | Latest WOD
Skill – T2B 10×4 Kipping Strict 3×3 Strength – Push Press + Press build to a Heavy Complex in 6 sets or less WOD -50 Box Jump @24/20” 30 T2B 50 Thruster @95/65# 30 T2B 50 Box Jump *complete with a partner, alternating reps as...
by Nathan Broersma | Nov 10, 2016 | Latest WOD
skill -Kip Pull up 5×5 Strict Chin up 3×5 Strength-Bench Press 5-4-3-2-1 WOD -4 Rounds 50 DU 5/arm Hang KB snatch @53/35#5 Pull up Assistance – 50 Sit up
by Nathan Broersma | Nov 10, 2016 | Latest WOD
Skill – Kip HSPU 6×3 Strict HSPU 3×2 weighted or deficit Strength – Superset x5 3 DL, Climbing 10/arm KB Row WOD – “Diane” 21-15-9 DL @225/155# HSPU Assistance – 10/arm KB Strict Press
by Nathan Broersma | Nov 8, 2016 | Latest WOD
Skill – L Sit 12x:02-:15 Strength – Back Squat 5-4-3-2-1 T+G UB Power Clean 5-4-3-2-1 WOD – 3 Rounds 20 Wall Ball 10 Sit up 5 UB T+G Power Clean @135/95# Assistance – 20/leg Split Squat
by Nathan Broersma | Nov 7, 2016 | Latest WOD
Skill – 10:00 of DU Practice -work up to your max repetitions for the day in 5 sets or less and practice consistency at 80% of your best Strength – EMOMx8 6 Bent Row AHAP WOD – AMRAPx8 30 DU 3 DL @135/95# 3 Bent Row 3 Lateral Bar Burpee Assistance...
by Nathan Broersma | Nov 6, 2016 | Latest WOD
Strength – Snatch 1RM Clean and Jerk 1RM WOD – AMRAPx15 25 Pull up 50 Cal Row 100 OHS @45/35# 50 Box Jump @24/20” 25 Pull up *scale to jump pull up *Rowing to Sumo DL High Pull @45/35# Assistance – 20/leg Box Hip...
