Post author:Rob Villano Post published:June 30, 2014 Post category:WOD Monday 6/30/14 15 min 1rm Snatch 6 rounds: 200m run 8 Toe to bar 6 squat snatch (95/65) Continue Reading
Post author:Rob Villano Post published:June 27, 2014 Post category:WOD Friday 6/27/14 21-15-9 Overhead squat (95/65) Double unders **at the end of each round** 40m sled push (185/135) 10 sledge hammer hits Continue Reading
Post author:Rob Villano Post published:June 26, 2014 Post category:Uncategorized Thursday 6/26/14 Hero WOD "Danny" 20 minute AMRAP: 30 Box Jump (24/20) 20 Push Press (115/75) 30 Pull-up Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21,… Continue Reading
Post author:Rob Villano Post published:June 25, 2014 Post category:WOD "King Kong" 3rds 1 DL 455/300 2 Muscle ups 3 Squat cleans 250/165 4 Hand stand push ups Continue Reading
Post author:Rob Villano Post published:June 24, 2014 Post category:WOD Tuesday 6/24/14 1000m row *2 minute rest 800m run *2 minute rest 500m row *90 second rest 400m run *90 second rest 300m row *30 second rest 200m run … Continue Reading
Post author:Rob Villano Post published:June 23, 2014 Post category:WOD Monday 6/23/14 Back Squat 1X5@60% 1X3@70% 1X2@80% 1X2@90% 1X1@95% 1X1@ add 5-10lbs to current 1rm Front Squat 3x5@75% CF Open wod 12.1 7min Max burpees Continue Reading
Post author:Rob Villano Post published:June 20, 2014 Post category:WOD Friday 6/20/14 12 min amrap 6 Thrusters 135/95 2 rope climb Continue Reading
Post author:Rob Villano Post published:June 19, 2014 Post category:WOD Thursday 6/19/14 5 rounds: 7 deadlifts (275/185) 30 air squat 7 handstand push up **last done 6/14/13** Continue Reading
Post author:Rob Villano Post published:June 18, 2014 Post category:WOD Wednesday 6/18/14 4 rds 5 hang squat clean 185/115 400m run Continue Reading
Post author:Rob Villano Post published:June 17, 2014 Post category:WOD Tuesday 6/17/14 4 minute AMRAP: 10 double under 8 toe to bar **1 minute rest** 6 minute AMRAP: 20 double under … Continue Reading
