10.30.17
Wod:For time: 30 Calorie Row 60 Overhead Squats (95/65) 30 Calorie Row
Read More »10.27.17
In teams of 2, complete as many rounds and reps as possible in 20 minutes of: Partner 1 Rows 500 meters Partner 2 performs AMRAP of 10 Pushups + 20 Squats When Partner 1 completes their 500 meter row, switch places. Keep alternating for 20 minutes.
Read More »10.25.17
Strength: Back Squats 4-4-4-4 Wod 3 Rounds: 75 Double-Unders 50 Sit ups 25 Push ups
Read More »10.24.17
40 Turkish get ups not for time choose a weight that allows you to keep great form throughout all 40 reps Amrap 10 10 Burpee Box Jumps 20″ 10 Power Cleans 155’105
Read More »10.23.17
Wod: 10 rounds for time: 7 Sumo Deadlift High Pulls (95/65) 7 Front Squats 7 Push Jerks
Read More »10.17.17
Wod Perform a set every 5 minutes for 25 minutes (5 sets) 5 Unbroken Bench Press (1.25 x BW/1 x BW) * 15 Unbroken KB Swings (70/53) 30 second Max Calorie Row Sprint
Read More »10.16.17
Wod 3 rounds for time: Run 400 meters 21 Toes to Bar 12 Hang Squat Cleans (115/80)
Read More »10.12.17
Squat Clean 3-3-3-3-3-3-3-3 Perform a set every 2 minutes These are NOT touch and go reps. Drop and reset each rep. Loading Guidelines: Sets 1-4: Warmup sets (40-70% 1RM) Sets 5-8: Working sets (80-85%) Wod 15-12-9 reps for time: Power Cleans (135/95) Thrusters
Read More »10.11.17
DeadLifts 3-3-3 Building Wod 3 Rounds for time 400m Run 12 Deadlifts 225/155 15 Ab Mat sit ups with Med Ball 20/14
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