Tuesday 8/9
StrengthFront Squat- 5RM WOD“Ghost”6 Rounds For Reps1 Min Row for Calories1 Min Burpees1 Min Double Unders1 Min Rest
Read More »Monday 8/8
StrengthSplit Jerk- 1RM WODFor Time21/ 15/ 9Pull UpsNo Push Up Burpee Box Jumps- 24″/ 20″
Read More »August 6, 2016
WOD Partner “Fight Gone Bad” 3 Rounds For Total Reps 2 Min Wall Balls – 20/14 to 10 ft 2 Min Sumo DL High Pull – 75/45 2 Min Box Jump – 20″/16″ 2 Min Push Press – 75/45 2 Min Row For Calories *Partner alternate – 1 min on/[…]
Read More »August 5, 2016
Strength 2 Hang Squats Cleans + Squats Clean: Rest 2 Min x 4 WOD 12 Min AMRAP Run 200M 20 Jumping Lunges 10 Burpees
Read More »August 4, 2016
Strength A. Tabata Hollow Rocks B. Tabata Sit ups WOD “CINDY” 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats
Read More »August 3, 2016
Strength EMOM x 8 Min- 3 power Cleans *Try to add weight as you go WOD 3 Rounds For Time 20 Toe to Bar 60 Double Unders
Read More »August 2, 2016
Strength Temp Front Squat – 3, 3, 3, 3 @ 30X1 – Building: Rest 2 Min Try to add weight to last week WOD “JACKIE” For Time Row 1K 50 Thrusters 45/25 30 Pull Ups *Compare to 5/24/16
Read More »August 1, 2016
StrengthSplit Jerk-1-1-1-1 Rest 2 Min WOD4RFT4 Wall Walks8 Box Jumps 30/2412 Deadlifts 185/135
Read More »Saturday 7/30
WOD With a Partner For Reps 4 Min Wall Walks 4 Min Hang Power Cleans- 95/ 65 4 Min Double Unders 4 Min Push Press- 95/ 65 4 Min Calorie Row
Read More »Friday 7/29
Strength 2 Hang Squat Snatch + 3 Snatch Balance; Rest 1 Min x 6 *Keep weight light to work on speed under the bar WOD For Reps 3 Rounds 1 Min Box Jumps- 24″/ 20″ 1 Min Toe To Bar 1 Min Burpees 1 Min Rest
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