7.25.17
Teams of 2: 10-9-8-7-6-5-4-3-2-1 Hang Power Clean & Jerk (135/95) 100 Meter Run Partner Completes Full round then switch
Read More »7.21.17
Teams Of 2 Complete Amrap 25 5 Back Squats 205, 145 5 HSPU 5 KBS 70,53 5 Box Jumps 30,24 75 Double unders
Read More »7.20.17
Strength: Dead Lifts Emom 14 2 reps every 2 mins building 7 sets Wod 3Rft 400M Run 15 Front Rack Lunge Step 115,75 15 Push Press 115,75 15 K2E
Read More »7.19.17
Wod: 2k Row 150 Double Unders 10 Rounds of Cindy Cindy 1 Rd 5 pull ups 10 push ups 15 Air Squats
Read More »7.18.17
Strength: Power Clean 3-3-3-2-2-2-1-1-1-1 Build to a 1 rep max for the day One set every 2 minutes for 20 minutes (10 sets) Set 1: 3 reps @ 40% 1RM Set 2: 3 reps @ 50% Set 3: 3 reps @ 60% Set 4: 2 reps @ 70% Set 5:[…]
Read More »7.17.17
Strength: Snatch Balance build to a tough single Wod Amrap 14 5 Snatches 135,95 10 C2B Pull Ups 12 Burpee Box Jump overs 24,20
Read More »7.15.17
Alternating sets with a partner complete: 21-18-15-12-9 Power Cleans 135/95 Calorie Row Partner 1 performs Power Cleans + 21 Calorie Row Partner 2 performs 21 Power Cleans + 21 Calorie Row Partner 1 performs 18 Power Cleans + 18 Calorie Row Partner 2 performs 18 Power cleans+ 18 Calorie Row[…]
Read More »7.14.17
Bring a friend day!! Teams of 2, AMRAP 20: 5 Squat Cleans (165/110) 15 Plate Hops (45#) 10/7 Calorie Row partners complete full round before switching
Read More »7.13.17
Strength: Power Snatch 2-2-2-2-2 Building in weight Emom 12 Odd: 5-7 Power Snatch Even: 8-12 Wall Balls 20,14
Read More »7.12.17
Bring a Friend Day Friday!! Wod Amrap 15 300m run 12 Dead lifts 225,155 15 Burpee Box Jumps 24,20 15 Ring Dips
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