by Nathan Broersma | Nov 4, 2016 | Latest WOD
Skill -Kipping T2B 10×3 Strength -Superset 6×2 DL, working up in weight each set 6×5 Strict T2B WOD -EMOM 3 DL @135/95# 3 T2B *add a rep to each movement each minute, partners alternate reps or minutes as needed to go as long as possible up to 20:00 ...
by Nathan Broersma | Nov 3, 2016 | Latest WOD
Skill – HS SH Taps 5×2/side HS Walk 5 sets Strength – Jerk 5×1 up to 85% from rack Press 2RM in 5 sets or less WOD – For Time: 30 Thruster @95/65# Assistance – Band Pull Apart x20 KB Strict Press...
by Nathan Broersma | Nov 2, 2016 | Latest WOD
Skill – Butterfly/ Kipping C2B Pull up 4×6 Strict Pull up 6×2 w/ :05 at top Strength – Back Squat 5×2 w/ :05 Pause, work up in weight WOD – 5 Pull up 10 Box Jump 24/20 15 Wall Ball 10 Pull up 20 Box Jump 30 Wall...
by Nathan Broersma | Nov 1, 2016 | Latest WOD
Skill – Kipping Ring Dip 5×3 Weighted Strict Ring Dip 5×1, climbing Strength – 2 Clean High Pull from the Floor + 1 Clean up to 85% 5×2+1 WOD – “Elizabeth” 21-15-9 Clean @135/95# Ring Dip Assistance – Band Elbow Extension...
by Nathan Broersma | Oct 31, 2016 | Latest WOD
Skill- EMOMx12 1- 5 Squat Therapy 2- 5 Wall Ball for Max Height 3- 30 DU Strength- Front Squat 1RM WOD – AMRAPx9 60 DU 3 Front Squat @135/95# Assistance – RDL x10 @135/95#
by Nathan Broersma | Oct 30, 2016 | Latest WOD
Skill – Review Burpee Efficiency EMOMx6 5 Burpee for speed Strength – Snatch Balance 5×1, working up in weight 2 Snatch High Pull from floor + 1 Snatch up to 85% 5×2+1 WOD – 3 Rounds 5 Burpee 3 KB Snatch + 2 OHS @53/35# Assistance...