Shoulder Press 5×5 @ 70% of 1RM

WOD: AMRAP 12 minutes

12 Push Press (95/65)

6 Ring Dips

1 Full … Read more

For Time

30 Man-makers (30/20)

Then

5 Rounds

17 abmat sit-ups (anchored)

12 Box Jumps (32/24)

then

30 Man-makers (30/20)… Read more

Strength/Skill: Deadlift 5×3 @ 80% of 1RM

WOD: For time

21-15-9

C2B pullups

Muscle Snatch (75/45)

A BIG SHOUT … Read more

Read em and watch em…

http://www.mobilitywod.com/2012/05/hand-stand-push-up-or-jerk-overhead-mobility-closed-chain.html

http://www.mobilitywod.com/2012/05/voodoo-band-your-patella-femoral-pain.html – look how nice and wide his knees are too!

http://www.mobilitywod.com/2012/04/how-much-rom-do-you-need-really.html

 … Read more

SWOD: Handstand Holds for Time

WOD: For Time

Buy-In: 50 Hollow Rocks or V-ups

then

8 RFT

200m sprint

10 … Read more

Happy Birthday Ann!

5RFT
14 OH Lunges (45/25)
28 kb swings (55/35)… Read more

For Time

100 Overhead squats (Men 45 lbs, Women 35 lbs)
100 Deadlifts (Men 225 lbs, Women 155 lbs)
100 … Read more

SWOD: Strict Press

5×5 @ 75% 1 RM

WOD: For Time

21-15-9

Lunges

Push Press (95/65)

Ring Dips… Read more

3 Rounds each for Max Reps

1 min Burpees

2 min Wallballs (20/16)

3 Min Wall Climbs

Rest 1 minute … Read more

Here is a mock up of what is coming…get your order in soon!

… Read more