Monday 8/15
STRENGTH 1 power clean, 1 hang squat clean, 2 front squats; x 3 sets Rest 2 minutes WOD“Grace”For Time30 Clean n Jerks- 135/ 95
Read More »Saturday 8/13
WODWith a Partner25 Min AMRAP20 Burpee Box Jumps- 24”/ 20″40 KB Swings- 24kg/ 16kg60 Double Unders *1 Partner works while resting partner holds KB. Partners cannot work if KB is on the ground
Read More »Friday 8/12
StrengthSnatch Cluster- 1.1; Rest 10 Sec/ Rest 2 Min x 4 WODFor Time21/ 15/ 12/ 9Calorie RowPower Snatch- 75/ 45
Read More »Thursday 8/11
StrengthA. FLR- Accumulate 7 Min as quickly as possible B. Tabata Sit Ups WOD10 Min AMRAP12 KB Swings- 70/ 5312 HR Push Ups12 GHD Sit Ups
Read More »Wed 8/10
StrengthMuscle Up/ Kipping Pull Up Skill Work WOD3 Rounds For TimeRun 400M6 Muscle Ups25 Wall Balls- 20/ 14 to 10ft
Read More »Tuesday 8/9
StrengthFront Squat- 5RM WOD“Ghost”6 Rounds For Reps1 Min Row for Calories1 Min Burpees1 Min Double Unders1 Min Rest
Read More »Monday 8/8
StrengthSplit Jerk- 1RM WODFor Time21/ 15/ 9Pull UpsNo Push Up Burpee Box Jumps- 24″/ 20″
Read More »August 6, 2016
WOD Partner “Fight Gone Bad” 3 Rounds For Total Reps 2 Min Wall Balls – 20/14 to 10 ft 2 Min Sumo DL High Pull – 75/45 2 Min Box Jump – 20″/16″ 2 Min Push Press – 75/45 2 Min Row For Calories *Partner alternate – 1 min on/[…]
Read More »August 5, 2016
Strength 2 Hang Squats Cleans + Squats Clean: Rest 2 Min x 4 WOD 12 Min AMRAP Run 200M 20 Jumping Lunges 10 Burpees
Read More »August 4, 2016
Strength A. Tabata Hollow Rocks B. Tabata Sit ups WOD “CINDY” 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats
Read More »