Athletes Spotlight

WOD 11/19/13   Deadlift 3@65% 3@70% 3@75% 3@80%

WOD 11/18/13   Ring Dips 5-5-5-5-5   Tabata

WOD 11/15/13 Front Squat 5-5-5-5-5 @ 65%-70%-75%-80%-85%  

WOD 11/14/13 Clean Complex – Tall Squat Clean

WOD 11/13/13   Buy In – 5 Turkish

WOD 11/12/13 Back Squat 5@65% 5@70% 5@75% 5@80%

WOD 11/11/13   10x40m Sprints – First five

WOD 11/8/13 Bench Press 5-5-5-5-5 increase the load

WOD 11/7/13   Snatch – 1 rep EMOM.

WOD 11/6/13 Buy In: Deadhang Pull-Ups 7-7-7  

WOD 11/5/13   Clean & Jerk – Do

WOD 11/4/13 Back Squat 10-8-6-4-2 Start at 65%

WOD 11/1/13   Jerk – Find a 1

WOD 10/31/13   800m Time Trial   Partner

WOD 10/30/13 5 sets of sled pull down

WOD 10/29/13 Deadlift – 3 Reps every minute

WOD 10/28/13   3 Cleans every minute for

WOD 10/25/13   Front Squat – 6 sets

WOD 10/24/13   Handstand Progressions and Skill Work

WOD 10/23/13 Back Squat – Find a 1