by Nathan Broersma | Oct 21, 2016 | Latest WOD
Skill- Kipping Ring Dip 5×3 Strict Ring Dip 5×3 Strength – DL 5×2 Last Set Heaviest WOD – 21 – 15 – 9 Box Dip KB Push Press/arm 26/18# Burpee
by Nathan Broersma | Oct 19, 2016 | Latest WOD
Skill- Butterfly/Kipping Pull Up 5×5 Strict Ring Pull 3×5 Strength – OHS Build to a heavy double, use rack WOD – 5->1 Hang KB Snatch/arm @35/26# KB OHS /arm burpee pull up Assistance – KB Row 2×8/arm
by Nathan Broersma | Oct 18, 2016 | Latest WOD
Skill – 800m run for time Rest 4:00 400m run for time Rest 4:00 200m run for time Strength – Push Jerk from rack 5×1 Clean DL 5-4-3-2-1 WOD – EMOMx10 3 Clean and Jerk @135/95# pass/fail
by Nathan Broersma | Oct 17, 2016 | Latest WOD
Skill – Back Squat 5×2, last set heaviest WOD – For time: 30 Box Jump @24/20″ 15 Back Squat @ 135/95# 5 Bar MU 15 Back Squat 30 Box Jump Assistance – Bent Row 2×8
by Nathan Broersma | Oct 16, 2016 | Latest WOD
Skill- Snatch Grip Push Jerk 5×1, use Rack Snatch DL 5-4-3-2-1 WOD – EMOMx 10 3 Power Snatch @135/95# Pass/Fail Assistance – RDL 2×10
by Nathan Broersma | Oct 9, 2016 | Latest WOD
Skill- Butterfly/Kipping C2B Pull up 5×3 Strength- Snatch Grip Push Press 3×3 Snatch Build to 80% or a Medium weight WOD- AMRAPx12 3-6-9-12…. OHS @95/65# C2B