10.23.17
Wod: 10 rounds for time: 7 Sumo Deadlift High Pulls (95/65) 7 Front Squats 7 Push Jerks
Read More »10.17.17
Wod Perform a set every 5 minutes for 25 minutes (5 sets) 5 Unbroken Bench Press (1.25 x BW/1 x BW) * 15 Unbroken KB Swings (70/53) 30 second Max Calorie Row Sprint
Read More »10.16.17
Wod 3 rounds for time: Run 400 meters 21 Toes to Bar 12 Hang Squat Cleans (115/80)
Read More »10.12.17
Squat Clean 3-3-3-3-3-3-3-3 Perform a set every 2 minutes These are NOT touch and go reps. Drop and reset each rep. Loading Guidelines: Sets 1-4: Warmup sets (40-70% 1RM) Sets 5-8: Working sets (80-85%) Wod 15-12-9 reps for time: Power Cleans (135/95) Thrusters
Read More »10.11.17
DeadLifts 3-3-3 Building Wod 3 Rounds for time 400m Run 12 Deadlifts 225/155 15 Ab Mat sit ups with Med Ball 20/14
Read More »10.9.17
Teams of 2 Amrap 20 15/12 Cal Row 9 Power Snatch 75/45 6 Box Jump overs 24,20 partners complete full round before switching
Read More »10.7.17
Wod Teams of 2 Complete 1500m Row switch every 250m 50 Deadlifts 225/155 50 GHD Sit ups 300 Double unders 50 Wall Balls 20/14 50 Burpees 50 T2b 50 Over head walking lunge steps 1 mile Run split
Read More »10.6.17
Part 1 Power Clean & Jerk 1-1-1-1-1-1-1-1 Perform a set every 2 minutes Loading Guidelines: Sets 1-4: 40-70% Sets 5-8: 80-100% WOD Amrap 8 With a Partner Max Reps Power Clean and Jerks 185/125 Scale to 75-80% of 1RM from Part 1
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