12.2.16
StrengthFront Squat 5, 5, 5, 5; Rest 2 Min WOD12 Min AMRAP25 Wall Balls- 20lb/ 14lb to 10ft20 Walking Lunges- 45lb/ 25lb15 Calorie Row
Read More »12.01.16
StrengthEMOM x 12 MinMin 1- 30 Second Strict HSPU or HS HoldMin 2- 30 Second L- Sit HangMin 3- 3 Deadlifts WOD3 Rounds For Time50 Double Unders15 Knees to Elbows10 Ring Dips
Read More »11.30.16
StrengthHang Squat Clean Thruster- 3, 3, 2, 2- Rest 2 Min WOD10 Min AMRAP30 Pull Ups20 Box Jumps- 24″/ 20″10 Thrusters- 95/ 65
Read More »11.29.16
StrengthA. Tabata Sit UpsB. Tabata Push Ups*Score by Lowest reps on any of the 8 sets WODEvery 3 Min x 4 sets20 KB Swings- 70/5315 Burpees*Post time from each interval to whiteboard
Read More »11.28.16
Strength Power Snatch- 2, 2, 2, 2; Rest 2 Min WOD For Time Row 300M 15 Power Snatch- 95/ 65 100 Double Unders 15 Power Snatch Row 300M
Read More »11.26.16
Teams of 2 WOD AMRAP 255 HSPU5 Front Rack Lunge steps 135-955 T2b1 Rope Climb200m Run
Read More »Friday, 11.25.16
StrengthDeadlift 5, 4, 3, 3, 3; Rest 1:30 WODFor Time21/ 15/ 9Deadlift- 225lb/ 155lbBarbell Burpees
Read More »Thursday, 11.24.16
With a Partner:Row 700M60 KB Swings- 24kg/16kgRow 800M50 Pull UpsRow 900M40 Burpee Box Jumps- 24″/ 20″Row 1000M*One Partner works while one rests
Read More »Wednesday,11.23.16
StrengthEMOM x 10 MinMin 1- 3 Muscle Ups or 3 Pull Ups/ 3 DipsMin 2- 5 Power Snatches WODEvery 3 Min x 4 Sets20 Wall Balls10 OHS- 95lb/ 65lb*Post times for each set to whiteboard
Read More »Tuesday, 11.22.16
Strength1 Hang Squat Clean + 1 Squat Clean + 3 Front Squats; Rest 1:30 x 4 WODFor Time50 Deadlifts- 75lb/ 45lb50 Hang Power Cleans50 Push Press50 Cal Row
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