12.15.16
StrengthSplit Jerk- 3, 3, 3, 3; Rest 1:30 WOD12 Min AMRAP8 Power Clean- 95lb/ 65lb8 Push Press8 Toe to Bar
Read More »12.14.16
WOD Teams of 2 Amrap 255 Deadlifts 255,1755 Ring Push Ups5 Windshield Wipers 135,95200m Run
Read More »12.13.16
StrengthSquat Clean 1.1.1; Rest 10 Sec/ Rest 2 Min x 3 WODFor Time15/ 12/ 9/ 6/ 3Squat Clean- 135lb/ 95lb Box Jumps- 24″/ 20″
Read More »12.12.16
StrengthSnatch 1.1; Rest 20 Sec/ Rest 1:30 x 4 WOD3 Rounds For Reps2 Min Row For Calories1 Min Wall Balls- 20lb/14lb to 10ft30 Sec BurpeesRest 1:30 *Post total reps from each set to whiteboard
Read More »12.10.16
With Partner:25 Min AMRAP30 Wall Balls- 20lb/ 14lb30 Burpees30 Cal Row*1 Partner works while other partner rests
Read More »12.9.16
StrengthPause Front Squat x 4; Rest 2 Min x 4*3 Second pause at bottom WOD4 Rounds For Time20 HR Push Ups20 Pull Ups
Read More »12.8.16
Strength3 SetsA1. AMRAP Toe to Bar in 1 Min; Rest 20 SecA2. 1 Min Side Plank Hold per Side; Rest 1:30 WOD15 Min AMRAP8 No Push Up Burpee Box Jumps- 24″/ 20″8 Push Press- 95lb/ 65lb16 Sit Ups
Read More »12.7.16
StrengthEMOM x 10 MinMin 1- 30 Sec Strict HSPU or HS HoldMin 2- 30 Sec Max Strict Pull Ups WODFor Time50/ 40/ 30/ 20/ 10KB Swings- 53/35Air Squats
Read More »12.6.16
StrengthSnatch 1.1.1; Rest 10 Sec/ Rest 2 Min x 3 WOD5 Rounds for Time7 Power Snatch- 95lb/ 65lb6 Overhead Squats30 Double Unders
Read More »12.5.16
Strength1 Squat Clean + 1 Front Squat x 2; Rest 2 Min x 4 WOD3 Rounds For Reps1 Min Row For CaloriesRest 30 Sec1 Min Thrusters- 75lb/ 45lbRest 1:30 *Post total reps from each round to whiteboard
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