7.17.17
Strength: Snatch Balance build to a tough single Wod Amrap 14 5 Snatches 135,95 10 C2B Pull Ups 12 Burpee Box Jump overs 24,20
Read More »7.15.17
Alternating sets with a partner complete: 21-18-15-12-9 Power Cleans 135/95 Calorie Row Partner 1 performs Power Cleans + 21 Calorie Row Partner 2 performs 21 Power Cleans + 21 Calorie Row Partner 1 performs 18 Power Cleans + 18 Calorie Row Partner 2 performs 18 Power cleans+ 18 Calorie Row[…]
Read More »7.14.17
Bring a friend day!! Teams of 2, AMRAP 20: 5 Squat Cleans (165/110) 15 Plate Hops (45#) 10/7 Calorie Row partners complete full round before switching
Read More »7.13.17
Strength: Power Snatch 2-2-2-2-2 Building in weight Emom 12 Odd: 5-7 Power Snatch Even: 8-12 Wall Balls 20,14
Read More »7.12.17
Bring a Friend Day Friday!! Wod Amrap 15 300m run 12 Dead lifts 225,155 15 Burpee Box Jumps 24,20 15 Ring Dips
Read More »7.10.17
3 rounds for time: 75 Double Unders 25 Calorie Row 25 Handstand Pushups * There is a 20 minute time cap. Scale accordingly.
Read More »7.8.17
In teams of 2 complete: 100 KB Swings (53/35) – switch every 25 reps 100 Wall Balls (20/14) – switch every 25 reps 100 Calorie Row – switch every 25 Calories 80 KB Swings – switch every 20 reps 80 Wall Balls – switch every 20 reps 80 Calorie Row[…]
Read More »7.7.17
Deadlift – Heavy Set of 3 Then, For Time: 15 Deadlifts (185/135) 30 Sit-ups 12 Deadlifts (185/135) 24 Sit-ups 9 Deadlifts (185/135) 18 Sit-ups 6 Deadlifts (185/135) 12 Sit-ups 3 Deadlifts (185/135) 6 Sit-ups
Read More »7.6.17
Front Squat – Heavy Single Push Press – Heavy Single Thruster – Heavy Single EMOMx 10: Odd Minutes: 200m Run Even Minutes – 5 Thrusters
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