11.28.16
Strength Power Snatch- 2, 2, 2, 2; Rest 2 Min WOD For Time Row 300M 15 Power Snatch- 95/ 65 100 Double Unders 15 Power Snatch Row 300M
Read More »11.26.16
Teams of 2 WOD AMRAP 255 HSPU5 Front Rack Lunge steps 135-955 T2b1 Rope Climb200m Run
Read More »Friday, 11.25.16
StrengthDeadlift 5, 4, 3, 3, 3; Rest 1:30 WODFor Time21/ 15/ 9Deadlift- 225lb/ 155lbBarbell Burpees
Read More »Thursday, 11.24.16
With a Partner:Row 700M60 KB Swings- 24kg/16kgRow 800M50 Pull UpsRow 900M40 Burpee Box Jumps- 24″/ 20″Row 1000M*One Partner works while one rests
Read More »Wednesday,11.23.16
StrengthEMOM x 10 MinMin 1- 3 Muscle Ups or 3 Pull Ups/ 3 DipsMin 2- 5 Power Snatches WODEvery 3 Min x 4 Sets20 Wall Balls10 OHS- 95lb/ 65lb*Post times for each set to whiteboard
Read More »Tuesday, 11.22.16
Strength1 Hang Squat Clean + 1 Squat Clean + 3 Front Squats; Rest 1:30 x 4 WODFor Time50 Deadlifts- 75lb/ 45lb50 Hang Power Cleans50 Push Press50 Cal Row
Read More »Monday, 11.21.16
Strength3 Push Press + 2 Push Jerk + 1 Split Jerk; Rest 1:30 x 4 WOD 10 Min AMRAP5 HSPU10 Box Jumps- 24″/ 20″20 Double Unders
Read More »Saturday, 11.19.16
Teams of 3 CompleteAmrap 7 Back Squats50 Reps 135/9550 Reps 185/135Max Reps 225/155Rest 3 MinAmrap 7 Push Press50 Reps 135/9550 Reps 155/105Max Reps 185/135Rest 3 MinAmrap 7 Hang Power Clean50 Reps 135/9550 Reps 155/105Max Reps 185/135
Read More »11/18
Strength A1. 10 Ring Dips; Rest 30 SecA2. 10 Walking Lunges- Heavy; Rest 30 SecA3. 10 Ring Rows; Rest 1 Min x 4 WOD“Annie”For Time50/ 40/ 30/ 20/ 10Double UndersSit Ups
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