Month: May 2015

WOD Strength: 4 Sets of 7 Front Squats followed by 13 Back Squats. Set #1 @50% of 1RM Front Squat, Set #2 @ 55%, Set #3 @ 60%, Set #4 @ 65%. Perform the Front Squats, rack the weight, then perform the Back Squats.  

WOD 4 Rounds for max reps: 1 Minute Dumbbell Snatch 70/50, 1 Minute 20 Meter sprints, 1 Minute Push Press 75/55, 1 Minute Row for Calories, 1 Minute Break. Mobility Wod Monday!!  What should your squat look like?

WOD Pick Your WOD: WOD #1: 50-40-30-20-10 reps of, Kettlebell swings 53/35 and box jumps 24/20; or WOD#2: Partner mile sled pull.

WOD 3 Rounds for time: 10 Front squats 185/125, 20 Chest to bar pull-ups, 30 Double-unders. Attention:  The 4th Annual 6K/10K Race benefiting Neuroworx of South Jordan will be held this Saturday, May 16th at 8 am.  Neuroworx, a local non-profit organization, is an outpatient neurological rehabilitation facility.  They are making great strides in helping … Read more

WOD For time: 1000 Meter row, 150 foot Sled drag 3 plates/2 plates, 800 Meter run.

WOD Bench Press: 5-5-5-5. Then Tabata: Ring Dips & Burpees.

WOD 15 Minute AMRAP: 5 Toes to bar, 5 Wall balls 20/14, 50 Meter farmer carry 53/35, 10 Toes to bar, 10 Wall balls 20/14, 50 Meter farmer carry 53/35, 15 Toes to bar, 15 Wall balls 20/14, 50 Meter farmer carry 53/35, 20 Toes to bar, 20 Wall balls 20/14. Continue adding 5 reps … Read more

WOD 3 Rounds for time: 15 Clean and jerks 135/95, 600 Meter run.

WOD 21-15-9: Deadlifts 225/135, GHD sit-ups. Rest 3 Minutes then, 21-15-9: Calorie row, Abmat sit-ups.

WOD 3 Rounds: 10 Muscle-ups, 20 Kettlebell swings 53/35, 40 Double-unders.