12.31.16
Saturday With a Partner 25 Min AMRAP 20 Burpee Box Jumps- 24”/ 20″ 40 KB Swings- 53/ 35 60 Double Unders *1 Partner works while resting partner holds KB. Partners cannot work if KB is on the ground
Read More »12.30.16
Strength Thruster (From Rack) 3, 3, 3, 3; Rest 2 Min WOD “Karen” For Time 150 Wall Balls- 20lb/ 14lb to 10ft *Compare to 8/11/15
Read More »12.29.16
Strength Power Clean 1.1; Rest 10 Sec/ Rest 2 Min x 4 WOD 12 Min AMRAP 5 Power Clean- 155lb/ 105lb 15 Sit Ups 30 Double Unders
Read More »12.28.16
Strength EMOM x 10 Min Min 1- AMRAP Strict HSPU in 30 Sec or HS Hold Min 2- 5-6 Supinated Grip Pull Ups WOD 3 Rounds For Time 20 Pull Ups 20 HR Push Ups 20 No Push Up Burpee Box Jump- 24″/ 20″
Read More »12.27.16
Strength Squat Clean 1.1; Rest 10 Sec/ Rest 2 Min x 4 WOD For Reps EMOM x 12 Min Min 1- 30 Sec American KB Swings- 70/ 53 Min 2- 30 Sec Burpees
Read More »12.24.16
Happy Birthday Jilly!! The Big 30 woop woop!! Wod Strong Beautiful Nails Teams Of 2 3 Rounds for time 30 Box jumps 30,24 30 Push Jerks 115/80 30 C2B 30 Cal Row 30 Front Squats 115/80 30 Double unders each every 5 min 4 rope climbs
Read More »12.23.16
Wod: Complete for time 600m run 15 T2b 10 Burpees 400m run 15 T2b 10 Burpees 300m run 15 T2b 10 Burpees 200m run 15 T2b 10 Burpees
Read More »12.22.16
Wod: Amrap 3 3 Power Cleans 135/95 3 Front Squats 3 Push Jerks Rest 3 Min Amrap 3 3 Power Cleans 155/105 3 Front Squats 3 Push Jerks Rest 3 Min Amrap 3 3 Power Cleans 185/135 3 Front Squats 3 Push Jeks
Read More »12.21.16
Skill: Double under work flight sim 5-10-15-20-25-30-35 back down Wod: Amrap 10 10 Sumo Deadlifts High Pulls 95/75 10 Box Jump Overs 24/20 40 Double unders
Read More »12.20.16
Strength: weighted pull ups 2-2-2-2 WOD: 3 Rounds for time 27/21 Cal Row 21 Bench Press 115/80 15 Weighted Sit ups 20/14 med ball 9 Strict pull ups
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