WOD

WOD

Today

  • Tuesday, November 25th, 2014

Deadlift

1. 3 Rounds of:
1 minute unbroken Push-ups @41X?*
1 minute of Sit-ups
*hold FLR as long as needed

2. Deadlift 3-3-3-3-3 @41X1

3. 5 rounds of:
1 minute of Wall Ball shots (20/14#)
1 minute of Step-down Box Jumps (24/20")
1 minute of Slam Ball (25/15#)
1. Mobility/Core firing

2. Push Jerk technique work

3. Push Jerk 5-5-5 @ 41X4

4. 5 Rounds, 1 minute at each station:
Perfect Push-ups
Perfect Air Squats
Sit-ups (#goham)
1. Mobility/Core firing

2. Push Jerk technique work

3. Push Jerk 5-5-5 @ 41X4

4. 5 Rounds, 1 minute at each station:
Perfect Push-ups
Perfect Air Squats
Sit-ups (#goham)
1. 3 Rounds of:
1 minute Double Unders
1 minute Toes-to-Bar

2. Deadlift 3-3-3-3-3 @41X1

3. Complete as many rounds in twenty minutes as you can of:
5 Snatches (135/85#)
3 Bar Muscle-ups
1 Legless Rope Climb from seated
  • Monday, November 24th, 2014

“The Baseline”

  • Saturday, November 22nd, 2014

Happy Saturday!

  • Friday, November 21st, 2014

“Heavy Grace”

  • Thursday, November 20th, 2014

Bench Press!

  • Wednesday, November 19th, 2014

Wednesday in Blacksburg

  • Tuesday, November 18th, 2014

Snatchtastic!

  • Monday, November 17th, 2014

Happy Monday!

  • Friday, November 14th, 2014

“Chelsea”

  • Thursday, November 13th, 2014

Thursday