Hero WOD “Johnson”

Complete as many rounds in 20 minutes as you can of: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps Rob Orlando 6 rounds, Mike McKenna 5 rounds + 9 deadlifts, Josh Everett 4 rounds + 1 clean, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift,...

9/24/14

Here is a pretty good article that is straight to the point about some of the common fitness goals. Unfortunately their is no magic pill. A) 5x 5 power snatch 115/75 10m overhead lunge 115/75 100m run B) 5x 4 handstand pushup 8 DB squat clean 50/35 32 double...

9/23/14

Master the Kettlebell A) 10 min AMRAP 5 pullup 10 push up 15 squat rest 3 minutes then 10 min AMRAP 5 toes to bar 10 wall ball 20/14 15 KB swing 1.5/1 pood B) 25 partner wall ball sit...

9/18/2014

A) 4x 30 double unders 30 hang snatch 75/45 30 KB swing 1.5/1 pood 30m overhead plate lunge 45/25 B)4 x Tabata L-sit wall sit plank handstand...