Sat June 4th
WOD w/partner 4RFT16 Clean & Jerks (135/95)Run 200m – relay32 KBS (70/53)Run 200m – relay 1 partner works while 1 rests
Read More »Friday June 3rd
Strength: 4 Sets BuildingHang Power Snatch (Hip) x1 + Hang Squat Snatch (Hip) x2 + Overhead Squat x1 WOD 10 Min AMRAP12 Back Extensions8 OHS (115/85)Run 200m
Read More »Thursday June 2nd
Strength: 4 Sets BuildingHang Power Clean (mid thigh) x1 + Hang Power Clean (Front knee) x2 + Power Clean x1 WOD For Total Reps2 Min Max Power CLeans (135/95)3 Min Max Cal Row2 Min Max Power Cleans
Read More »Wednesday June 1st
Skill EMOM x 12 Min Min1: 30 Sec DU Min2: 30 Sec HS Walk or HS Hold WOD 4 RFT 10 Push Press (95/65) 5 Burpees Over the Bar 10 Squat Cleans
Read More »Tuesday May 31st
Bring a Friend Day – last one. Future Bring a Friend to be on Saturday. WOD w/ partner 22 Min AMRAP 500M Row 30 Box Jumps (24/20) 40 Wall Balls (20/14) 50 Walking Lunges
Read More »Saturday May 28th
WOD: with partner 18 Min AMRAP 16 Push-Press (95/65) 60 DU 16 Burpee Box Jumps (24/20) 200 Meter Med Ball Relay Run (20/14) *partners may portion reps as they choose
Read More »Friday May 27th
Strength” 4 Sets Building Hang Power Clean (mid thigh) x1 + Hang Squat Clean (mid thigh) x1 + Front Squat x1 WOD For reps EMOM x10 Mimn Min1: 30 Sec Max Front Squats (95/65) Min2: 30 Sec Max Pull-Ups
Read More »Thursday May 26th
Strength: EMOM x 12 Min Min1: 30 Sec max Ring Dips Min2: 30 Sec Max Strict Pull-ups *Try to match or better last weeks numbers WOD 5RFT 15 HR Push Ups 15 KBS (70/53)
Read More »Wednesday May 25th
Strength: Tempo Back Squat @ 3311 3 x 5 Building WOD “Annie” 50-40-30-20-10 Double Unders Ab Mat Sit-ups
Read More »Tuesday May 24th
Strength: Clean & Jerk 1RM WOD “Jackie” Row 1k meters 50 Thrusters (45/25) 30 Pull-ups
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