WOD

WOD

Today

  • Monday, January 26th, 2015

Slam Ball and Pull-ups

1. 10 minutes at a moderate pace of:
20 second Tuck Hang
40 second Handstand Hold
60 second Front Plank

2. Snatch 3-3-3-3-3

3. For time:
50 Slam Ball (25/15#)
25 Pull-ups
40 Slam Ball
20 Pull-ups
30 Slam Ball
15 Pull-ups
20 Slam Ball
10 Pull-ups
10 Slam Ball
5 Pull-ups
1. Posterior Chain/Core firing

2. Air Squat technique work

3. 1/2 Tabata :
Active Squat Hold

4. Tabata Air Squats

5. 12 minute AMRAP of:
15 Slam Ball
5 Strict Pull-ups *make the Pull-up tough smile
1. Practice:
Wall Facing Handstand Holds
Double Unders

2. Snatch 3-3-3-3-3

3. For time:
50 Slam Ball (25/15#)
5 Rope Climbs *legless, no jump
40 Slam Ball
4 Rope Climbs
30 Slam Ball
3 Rope Climbs
20 Slam Ball
2 Rope Climbs
10 Slam Ball
1 Rope Climb
  • Saturday, January 24th, 2015

A Fine Saturday In Blacksburg

  • Friday, January 23rd, 2015

Kind of Fast “Angie”

  • Thursday, January 22nd, 2015

Thrusters and Burpees!!!

  • Wednesday, January 21st, 2015

Deadlift!

  • Tuesday, January 20th, 2015

Will It Ever End?

  • Monday, January 19th, 2015

The Baseline!

  • Saturday, January 17th, 2015

Saturday!

  • Friday, January 16th, 2015

“Grace”

  • Thursday, January 15th, 2015

What Ya Bench Bro?