02/06/2015 – Team WOD

February 5, 2016By Grigory MindlinUncategorized No Comments

PARTNER UP TODAY Teams of 4: 5 minutes for Max Reps at Each Station Calorie Row KB Swings 53/40 Wall Balls Pull Ups Hallow Rocks (10 seconds equals 1 rep) Rest 1 minutes between stations Rest 5 minutes Cash OUT! In your teams of 4 1600m Relay! 3..2..1..GO!

02/03/2016 – 10.1

February 2, 2016By Grigory MindlinUncategorized No Comments

SHOULDERS MUCH 6 rounds of (12 min) :45 seconds Hand Release Push Ups :15 rest :45 Double unders :15 rest Mat Did This To Us 10-1 10,9,8,7,6,5… Power Snatches and Pull ups Example: 1 Power Snatch 10 Pull Ups 2 Power Snatch 9 Pull Ups 3 Power Snatch 8 Pull ups until reps reverse. 95/65 … Read More

1/28/2016 – Chip This

January 27, 2016By Grigory MindlinUncategorized No Comments

CLEAN For 10 minutes Every 30 seconds on the 30 seconds Perform 1 clean at 75% 1RM 20 X 1 : 75% CHIP THIS 10 Cleans 135/95 20 sit ups 30 box jumps 10 Push Press 20 Pull Ups 30 Double unders 10 Front Squats 20 OH Lunges (with plate from barbell) 30 Burpees

1/27/2016 – Lots to Do

January 26, 2016By Grigory MindlinUncategorized No Comments

LOTS TO DO – Tabatta Push ups – 2500m Partner Row – Tabatta to Bottom Tabatta Squats (rest happens in the hole) Rest 3 minutes 3 sets of 3 min AMRAP -Thrusters and TTB -ascending reps ** (reps are performed as follows 3,6,9,12,15…until the 3 minutes are up) Rest 3 minutes in between.