4.18.19
Death By Clean and Jerk With a continuously running clock do one clean and jerk the first minute, two clean and jerk the second minute, three clean and jerk the third minute… continuing as long as you are able.
Read More »4.17.19
Back Squat 10-8-6-4-2 Loading Guidelines: 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% * Perform 2-3 warmup sets prior to first working set Scoring: Load Wod 15-12-9-6-3 C2b Pullups Back Squats(Body weight) Hspu’s
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Wod: For Reps 5 rounds 30 Seconds Thrusters 95/65 30 Sec Rest 30 Seconds Burpees 30 Sec Rest 30 Seconds Double unders 1 Minute Rest
Read More »4.13.19
5 rounds with a partner 1 min max wall-ball shots 20/14 1 minute max sumo deadlift high pulls 55/75 1 minute max 20-inch box jumps 1 minute Max push presses 55/75 1 minute Max Row calories Rest 1 minute
Read More »4.12.19
In teams of 2, complete 4 sets of: Partner 1: Run 400m w/ Medicine Ball (20/14) Partner 2: AMRAP 10 Alternating DB Snatches (50/35) + 10 Strict Pull ups Partner 1 runs 400m w/ Med Ball while Partner 2 completes AMRAP DB Snatch/Strict Pull Ups When Partner 1 returns, switch[…]
Read More »4.10.19
Deadlifts 5×3 Wod 3 rounds for time 15 Deadlifts 15 Ring Dips 20 Box Jumps 24,20
Read More »4.8.19
AMRAP 4:27/21 Calorie Row21 Power Cleans (135/95)15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4:27/21 Calorie Row21 Power Cleans (115/80)15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4:27/21 Calorie Row21 Power Cleans (95/65)15 Burpee Box Jump Overs (24/20)
Read More »4.6.19
In teams of 2, rotate through each of the following stations: In 8 minutes: Build to a 3 rep max Power Clean rest 2 minutes In 8 minutes: Complete max alternating sets of 5 Devils Press (50/35) rest 2 minutes In 8 minutes: Complete 4 alternating sets each of 60[…]
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