Saturday May 7th, 2016
WOD Teams of 3 4 RFT 100M Tire Drag Relay 60 Jumping Pullups 45 Front Squats (115/85) 30 Burpees *1 team member must rest in a FLR at all times
Read More »Friday May 6th, 2016
Strength: Bench Press 3×7 (same weight across all sets) *use last weeks weight for all three sets WOD 3 Rounds for Reps: 1 Min HR push ups 1 Min Wall Balls (24/20) 1 Min Burpee Box Jumps Rest 2 Min
Read More »Thursday May 5th, 2016
Strength: EMOM x12 Min Min 1: 30 seconds Max HSPU-strict Min 2: 30 seconds Max T2B WOD 5 RFT (20 min cap) 20 KBS (53/35) 20 Jumping Lunges 20 Sit-ups
Read More »Wednesday May 4th, 2016
Strength: Overhead Squat (from rack) 2-2-2-2 Building WOD 5 Rounds for time 7 Power Snatch (95/65) 7 Overhead Squat 7 Burpees Over the Bar
Read More »Tuesday May 3rd, 2016
Strength: Power Clean 1RM WOD 15 Min AMRAP 12 Box Jumps 15 Back Extensions 30 Double Unders
Read More »Monday May 2, 2016
Strength: Front Squat 1RM WOD “Fran” – for time 21-15-9 Thrusters (95/65) Pull-Ups
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