Category: WOD

The most important thing to a parent is the emotional, mental, physical and spiritual health of their children. Many parents trust in self defense and fitness programs to aid in their child’s growth and maturity. The benefits include stability, confidence and values. One World Kids starts Monday February 22, 2016 and all parents are invited…

Strength: Sumo Deadlift Build to a heavy 3 *must lower bar MetCon: “Fight Gone Bad!”3 Rounds for total reps:Wall Balls 20/14SDHP 75/55Box Jump 20″/20″Push Press 75/55Row (Cal)Each station is a minute long. One minute rest between each round.**Adv: 300+ Int: ~250

Birthday WOD for Jor Amster and Salem Hararah. The WOD will be on the board when you walk in.

A1) 3×8 Sotts PressA2) 3×10 Pendlay RowB1) 3×5-8 GHD Sit- B2) 3×8-10 GHD Hip ExtensionFor time: 2k Row 15 minutes of hip mobility

STRENGTH:OHSWork up to moderate load and perform 5×3 for quality METCON:“TABATA THIS!”Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals.…

STRENGTH:Clean (Touch and Go)3/3/3 (8 minutes)1/1/1 (8 minutes)***start first working set around 70-75% of current 3, and 1 RM if you know it and work up AHAP for the day & time allowed METCON:“WITTMAN”7 RFT:15 KBS 53/3515 Power Clean 95/6515 Box Jumps NOTE: Target Time = Adv 15-18 minutes, Int 18-21 (25 MIN CAP)

STRENGTH:Front Squat5/5/53/3/31/1/1***start first working set around 70-75% of current 5,3, and 1 RM if you know it and work up AHAP for the day & time allowed METCON:On the top of every 3 minutes for 12 minutes (4 Rounds) complete:150m Run10 KB Lunge 53/35Max Rep Burpees, onto 45# plate NOTE: Goal = Adv 100 reps,…

Back Squat 3 x 5 @ 70%2 x 3 @ 80%1 x 1 @ 90% Complete for time:15 Full Cleans15 Bar Facing Burpees 15 Push Press15 Bar Facing Burpees 15 Clusters15 Bar Facing Burpees (135/95)

Complete For Time:100m Run200m Run300m Run400m Run -Rest 2 Minutes- 200m Run400m Run600m Run800m Run -Rest 2 Minutes- 300m Run600m Run900m Run1200m Run

Power Snatch + 2 Hang Squat Snatch 5 x 1 starting @ 60%, add weight each set Complete for time:50 Box Jump Overs40 Burpees 30 DB Snatch 40/2520 Deadlifts 185/12510 SDLHP 135/95