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  • WOD | 1242015
  • Warm up4 Mins Rope30 Burpees20 Dive Bombers10 max height vert jumpsthen3 Mins Squat w PryingG10 Mins PushupEvery 15 Secs for 10 Mins.....2-5 Pushups. Idea is to be able to do outstanding reps fresh or tired. Post the number you did each 15 second

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  • WOD | 1232015
  • Warm up21-15-9200M RunBB OHSActivation & Mobility30 Sling Shots each way30 Squats w Sling Shot on15 Banded Good Mornings w sling shots on5 Mins squat w pryingMobility & Position prep20 BB Front Squats w 3 sec bottom20 BB Hang Squat Cleans w 2

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  • WOD | 1222015
  • Warm upRun 800Mthen5 Min Clock5 KB R Hand Front Squats w 2 sec bottom5 Pushups5 KB L Hand Front Squats w 2 sec bottomActivation & Mobility30 Sling Shots30 Gorilla Plate Squatsthen5 Mins Squat w PryingWeightlifting + Metabolic + GymnasticSwing-Run

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  • WOD | 1212015
  • MGWarm up300 Singles100 MTN Climbers 1-2 count50 KBSActivation & Mobility5 Mins squat w pryingMetabolic5 Full out sprints out back on easton streetLight pole to plight pole....break down before stop sign.Running is human locomotion. Run fast run

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  • WOD | 11302015
  • WeightliftingWarm up200M Run21 Plate Ground to OH200M RUn15 Plate Ground 2 OH200M RUn9 Plate Ground 2 OHthen30 Sling Shots each way30 Squats w Sling Shots onActivation & MobilityWrist mobility of coaches choiceFront Rack Mob drill....coaches choi

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  • WOD | 11252015
  • Warm upCaltrain Run40 KBS30 Burpees20 Sling shots each way20 squats w sling shot on20 jumping Squats20 band pull apartsMid line work20 secs PVC hollow Holdrest 1020 secs PVC Superman holdrest 105 setsActivation & MobilityCouch w Front Foot elevat

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  • WOD | 11242015
  • WMWarm Up21-15-9Calorie RowEmpty BB OHSthen10 Cuban Press30 Band pull aparts2 setsActivation & Mobility30 Sling Shots each way30 squats w sling shot on30 BB OHS w 5 sec bottom or Plate SquatKB Ankle Mob...2 Mins per sideWeightlifting + MetabolicS

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