Monday Wod 10.16.17

Few things to note for this week. 1. For those that competed last Saturday, the best to do to recover is to get move your joints through a full range of motion with relatively low overall intensity. So come in today and tomorrow as usual and go through what is programmed, but with a relatively […]

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Sunday 10.15.17

Rest Day! For Those that competed yesterday, consider taking a couple more days off. Refresh your mind and body and start up again when you feel rejuvenated. Don’t jump back in too quick.

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Saturday 10.14.17

Good Luck To Those of You Competing Today At Iron October! A. 6 Minutes EMOM Build Over the 6 Minutes Single Arm DB Bench Press x 5 (Both Sides Each Minute)   12 Minutes E120 (6 Sets) Bench Press x 3 Start Mid Range Load and Build   B. 15 Minutes To Build To A […]

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Friday Wod 10.13.17

A. 12 Minutes EMOM Min 1 – Rope Climb x 2 Min 2 – 40 Double Unders Min 3 – Snatch Grip Push Press x 5   B. 15 Minutes EMOM Mins 1-5 Dip Snatch x 1 Mins 6-10 Hang Snatch x 1 Mins 11-15 Snatch x 1   C. Every 3 Minutes For 15 […]

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Wednesday Wod 10.11.17

If you are competing this Saturday at Iron October, consider taking this day relatively easy and possibly run through any of the workouts already prescribed.   A. 3 Sets, Not For Time 5 False Grip Strict Ring Pull-ups 50′ Handstand Walk 15 GHD Sit-ups 5 Ring Dips (Hold 5-7 Seconds At Bottom and Lockout) Rest […]

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