Category Archives: WOD Solon

Skill: 15 minutes of a Gymanstics Goat (examples: Kipping HSPU, Pull-ups, Ring Dips, Toes to Bar, Knees to Elbow, Muscle Ups, Handstand walks, Handstand hold or Handstand push up without wall) EMOM, 20 minutes 2 Burpees 4 Box Jumps 6 … Continue reading →

Skill: For Flexibility* 15 Bridge Ups Hold Pike stretch for 1 minute Hold Bridge for 2 minutes *Thanks Gymnastics WOD WOD: DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations … Continue reading →

Skill: Squat Snatch- hold in the bottom of the squat for 3 seconds with each rep *Go up in weight, but not to the point of a 1RM 1-1-1-1-1-1-1-1 WOD: Every 4 minutes for 5 Rounds, one minute rest in … Continue reading →

WOD: Fran 21-15-9 Thursters 65/95# Pullups   Rest approximately 10 minutes, then 2 Rounds, Fight Gone Bad Format, not for score: Stones over the shoulder L-Sit on parallete bars Sledge hammer to tire (30 seconds right arm, 30 seconds left … Continue reading →