10.5.17
Over Head Squat 2-2-2-2-2 Wod 21-15-9 Kettle Bell Swings 53,35 HR Push ups Box Jumps 24,20
Read More »10.3.17
Push Press 5-4-3-2-1 followed by… Wod Every 3:00 x 4 Rounds 15/12 Calorie Row 10 Barbell Facing Burpees Max Push Press (115/80) No rest between rounds
Read More »10.2.17
Strength: Back Squats 5-5-5-5 Wod Amrap 12 20 Double Unders 8 Hang Power Clean 95/65 8 Front Rack Lunges 95/65 8 T2B
Read More »9.28.17
“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 »9.27.17
For time: 100-80-60-40-20 Double Unders 10-8-6-4-2 Squat Clean Thrusters (135/95) * There is a 10 minute time cap. Scale accordingly.
Read More »9.26.17
Part 1 Every minute on the minute for 10 minutes Power Snatch x 2 reps @ 70-80% of 1RM Use the same weight for all sets Choose a weight that is challenging but that allows you to maintain great technique for all sets Part 2 3 rounds for time: 25[…]
Read More »9.25.17
In teams of 2, perform 5 alternating sets each of: Run 200 meters 20 KB Swings (53,35) 20 KB Goblet Squats Performed in a “you-go-I-go” fashion: Partner 1 runs 200 meters, Partner 2 runs 200 meters Partner 1 performs 20 KB Swings, Partner 2 performs 20 KB Swings Partner 1[…]
Read More »9.21.17
6 rounds for time: 15 GHD Situps (sub 25 AbMat Situps) 12 Deadlifts (225/155) 9 Bench Press (Bodyweight/75% BW)
Read More »9.20.17
Strength Push Press 2-2-2-2-2 Wod Amrap 9 21 Wall Balls (20/14) 15 Kettlebell Swings (70/53) 9 Box Jump Overs (24/20)
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