12.9.16
StrengthPause Front Squat x 4; Rest 2 Min x 4*3 Second pause at bottom WOD4 Rounds For Time20 HR Push Ups20 Pull Ups
Read More »12.8.16
Strength3 SetsA1. AMRAP Toe to Bar in 1 Min; Rest 20 SecA2. 1 Min Side Plank Hold per Side; Rest 1:30 WOD15 Min AMRAP8 No Push Up Burpee Box Jumps- 24″/ 20″8 Push Press- 95lb/ 65lb16 Sit Ups
Read More »12.7.16
StrengthEMOM x 10 MinMin 1- 30 Sec Strict HSPU or HS HoldMin 2- 30 Sec Max Strict Pull Ups WODFor Time50/ 40/ 30/ 20/ 10KB Swings- 53/35Air Squats
Read More »12.6.16
StrengthSnatch 1.1.1; Rest 10 Sec/ Rest 2 Min x 3 WOD5 Rounds for Time7 Power Snatch- 95lb/ 65lb6 Overhead Squats30 Double Unders
Read More »12.5.16
Strength1 Squat Clean + 1 Front Squat x 2; Rest 2 Min x 4 WOD3 Rounds For Reps1 Min Row For CaloriesRest 30 Sec1 Min Thrusters- 75lb/ 45lbRest 1:30 *Post total reps from each round to whiteboard
Read More »12.3.16
Partner “DT”5 Rounds for Time12 Deadlifts- 155/ 1059 Hang Power Clean6 Shoulder to Overhead*Compare to 8/15/15
Read More »12.2.16
StrengthFront Squat 5, 5, 5, 5; Rest 2 Min WOD12 Min AMRAP25 Wall Balls- 20lb/ 14lb to 10ft20 Walking Lunges- 45lb/ 25lb15 Calorie Row
Read More »12.01.16
StrengthEMOM x 12 MinMin 1- 30 Second Strict HSPU or HS HoldMin 2- 30 Second L- Sit HangMin 3- 3 Deadlifts WOD3 Rounds For Time50 Double Unders15 Knees to Elbows10 Ring Dips
Read More »11.30.16
StrengthHang Squat Clean Thruster- 3, 3, 2, 2- Rest 2 Min WOD10 Min AMRAP30 Pull Ups20 Box Jumps- 24″/ 20″10 Thrusters- 95/ 65
Read More »11.29.16
StrengthA. Tabata Sit UpsB. Tabata Push Ups*Score by Lowest reps on any of the 8 sets WODEvery 3 Min x 4 sets20 KB Swings- 70/5315 Burpees*Post time from each interval to whiteboard
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