11.8.17
Strength: Thrusters 2-2-2-2-2 Building AMRAP 7: 3 Thrusters (95/65), 3 Lateral Burpees 6 Thrusters (95/65), 6 Lateral Burpees 9 Thrusters (95/65), 9 Lateral Burpees Add 3 Repetitions per round.
Read More »11.6.17
Prep Clean & Jerk Build to workout weight in 10 minutes Choose the variation of the lift (i.e. Squat or Power Clean, Split or Push Jerk) that allows you to use the most weight with great technique Go as heavy as possible – a rough guideline is to use 80-85%[…]
Read More »11.3.17
Happy 27th Anniversary Cannons! please write a wondeful comment below to these two Sweet Hearts and love birds. Teams of 3 Amrap 27 10 Front Rack Lunges 115/75 10 Hspu 20 Lateral bar hops 200M Row *Relay style. Athlete 2 can start once athlete 1 leaves for the row.
Read More »11.1.17
Strength: Jerk 3-3-3-2-2-2-1-1-1 Perform a set every 2 minutes Take the bar from the rack Build to a heavy single – let technique dictate loading If proficient, you can perform a Split Jerk. If not, perform a Push Jerk If new to this lift, perform 9 sets of 3 Push[…]
Read More »10.31.17
“How Bad Do You Want it” WOD 3 Rounds for time 300m Run 12 Strict/Kipping Pull Ups/Ring Rows 12 Box Jumps 24,20 20 Ab Mat sit ups
Read More »10.27.17
In teams of 2, complete as many rounds and reps as possible in 20 minutes of: Partner 1 Rows 500 meters Partner 2 performs AMRAP of 10 Pushups + 20 Squats When Partner 1 completes their 500 meter row, switch places. Keep alternating for 20 minutes.
Read More »10.25.17
Strength: Back Squats 4-4-4-4 Wod 3 Rounds: 75 Double-Unders 50 Sit ups 25 Push ups
Read More »10.24.17
40 Turkish get ups not for time choose a weight that allows you to keep great form throughout all 40 reps Amrap 10 10 Burpee Box Jumps 20″ 10 Power Cleans 155’105
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