by Nathan Broersma | Oct 27, 2016 | Latest WOD
Skill – 1 Strict HSPU + 2 Kipping 10 sets Strength – Clean and Jerk Build to 90% or a Heavy weight WOD – “Friction Open 16.4” For Time: 100 Ab Mat Crunch 80 MB SH Overs @20/14# 60 BB Thruster @45/35# 40 KB DL @53/35# 20 Burpee Box Step Over...
by Nathan Broersma | Oct 26, 2016 | Latest WOD
Skill – Review Row Technique then 4x250m Row for Quality Strength – Back Squat 1RM WOD – 5 Rounds :30/:30 Rotate through 1- Cals on Row or Bike 2- Single KB Thruster @53/35# 3- T2B *Score Max Reps Assistance...
by Nathan Broersma | Oct 25, 2016 | Latest WOD
Skill – Bar MU 8×2 Bar MU Pull up 5×2 Strength – Snatch Build to 90% or a Heavy weight WOD – EMOMx10 O- 5 Strict Pull up + 5 Burpee E- Snatch DL + 2 Snatch Grip High Hang High Pull @50% of Snatch 1RM
by Nathan Broersma | Oct 24, 2016 | Latest WOD
Skill – EMOMx8 O- kipping T2B + 1 Stict E- 50 DU Strength – Front Squat w/ 03: pause in bottom, 5 sets working up in weight WOD – 3 Rounds 27 DU 21 wall ball 9 Thruster @95/65#
by Nathan Broersma | Oct 23, 2016 | Latest WOD
Skill – TGU 5/arm, at the standing position perform 3 Strict Press, work up in weight Strength – OHS 1RM WOD – 3 rounds 20 AKB @70/44# 10 Burpee Box Jump @20” 5 Pull up rest 1:00
by Nathan Broersma | Oct 21, 2016 | Latest WOD
Skill – EMOMx12 O-: 15 Hollow Hold + 10 Hollow Rock E- :15 Arch Hold + 10 Arch Rock Strength – Front Squat, Build to a Heavy Double WOD – Partner WOD for Time 200m Run 50 Thruster @95/65# 200m Run *the run is done together, and the thrusters are...