May 11th, 2016
Strength: Overhead Squat (from rack) – work to a 1RM WOD: Nancy (25 Min Cap) 5 RFT Run 400m 15 OHS (95/65)
Read More »May 10th, 2016
Strength: Power Snatch – work to a 1RM WOD: For Time: Cal Row (30/25) 5 Power Snatch (135/95) 30 Pull-ups 5 Power Snatch 30 Wall Balls (20/14) 5 Power Snatch
Read More »May 9th, 2016
Strength: Deadlift – work to a 1 RM WOD 500 Meter RFT You may take 2 attempts for best possible time. Rest in between as needed.
Read More »Saturday May 7th, 2016
WOD Teams of 3 4 RFT 100M Tire Drag Relay 60 Jumping Pullups 45 Front Squats (115/85) 30 Burpees *1 team member must rest in a FLR at all times
Read More »Friday May 6th, 2016
Strength: Bench Press 3×7 (same weight across all sets) *use last weeks weight for all three sets WOD 3 Rounds for Reps: 1 Min HR push ups 1 Min Wall Balls (24/20) 1 Min Burpee Box Jumps Rest 2 Min
Read More »Thursday May 5th, 2016
Strength: EMOM x12 Min Min 1: 30 seconds Max HSPU-strict Min 2: 30 seconds Max T2B WOD 5 RFT (20 min cap) 20 KBS (53/35) 20 Jumping Lunges 20 Sit-ups
Read More »Wednesday May 4th, 2016
Strength: Overhead Squat (from rack) 2-2-2-2 Building WOD 5 Rounds for time 7 Power Snatch (95/65) 7 Overhead Squat 7 Burpees Over the Bar
Read More »Tuesday May 3rd, 2016
Strength: Power Clean 1RM WOD 15 Min AMRAP 12 Box Jumps 15 Back Extensions 30 Double Unders
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