dev@biglittlegyms.com

Day 5WOD 130705 0:00 – 15:0010 rounds of:5 deadlifts10 back extensions 15:00-20:00WOD prep @ 20:00… AMRAP in 10:00 of:10 t2b10 wall ball10 kb snatch (R)10 kb snatch (L) L1 – 10#wb, 10#db/kbL2 – 14#wb, 16kg kbSK – 20#wb, 24kg kb *these levels are set regardless of gender… so guys, if you're snatching the 16kg, your […]

Day 4WOD 130704It's Independence Day! We are open for the following heat times:8am9am10am11am Athlete's Choice "Badger"3 rounds for time of:30 squat cleans – 95/6530 pull-ups800m run or "Jack"AMRAP in 20:00 of:10 push press – 115/8510 kb swings – 24kg/16kg10 box jumps – 24"/20"

Day 3WOD 130703 5 rounds of:1:00 – 1 hang snatch + max effort 20' shuttle sprint (20' down & 20' back)1:00 – rest rest to 12:00… 6 rounds for time of:ring dips sdhp**perform double unders @ minute 0, minute 3, minute 6, minute 9… and so on, until your 6 rounds are completed** L1 –

Day 2WOD 130702Coach's Hour, 7-8am 5 rounds of:1:00 – perform 2 push jerks every 15 seconds1:00 – 10 box jumps, athlete's choice rest to 11:00… 3 rounds for time of:25 push-ups25 kb swings50' walking lunges w/plate overhead L1 – hrpu, 16kg, 10#plateL2 – hrpu, 24kg, 25#plateSK – hspu, 32kg, 45#plate

Day 1WOD 130701 5 rounds of:30 seconds – max effort double unders30 seconds – rest30 seconds – max effort ghd sit-ups30 seconds – rest rest to 12:00… AMRAP in 12:00 of:3 deadlifts2 squat cleans1 (squat clean) thruster?? hrb L1 – 95/65, 15 hrbL2 – 115/85, 10 hrb pull-upsSK – 135/95, 10 hrb bar muscle-ups *hrbpu/hrbbmu

Day 6WOD 130629 All WOD heats @ RedShed 3.07:30-8:30, WOD8:30-9:30, Intro Session9:30-11:00, Basic Training WOD/Make-up Session11:00-12:00, WOD12:00-2:00, Open House For time, or complete as many reps as possible in 15:00 of:30 clean to overhead30 hrbbj30 t2b30 wall ball – 20/14 @ 10'target L1 – 75/45, 20" boxL2 – 95/65, 24" boxSK – 135/95, 30" box

Day 5WOD 130628A.M. WOD at RedShed 2.0P.M. WOD at RedShed 3.0 (Open House tour after your heat) For time:F-R-A-N-D-Y45 thrusters – 75/5545 pull-ups75 power snatches – 75/55 partition as desired!

Day 3WOD 130626 For total reps, complete 3 rounds of:1:00 – hspu1:00 – squats1:00 – kb swings – 24kg/16kg1:00 – abmat sit-ups1:00 – ring dips1:00 – rest

Day 2WOD 130625Coach's Hour, 7-8am EMOM for 10:00 of:2 wall climbs rest to 11:00… 3 rounds for time of:12 hang power snatch21 k2e L1 – 75/45L2 – 95/65SK – 115/85

Day 1WOD 130624 5 rounds of: 1:00 – 1 hang power clean + 1 hang squat clean + 1 hang squat clean thruster + max effort hrb1:00 – rest rest to 11:00… 10 rounds for time of:10 wall ball – 20/14 @ 10'target20 double unders