Saturday June 24th

By | June 25th, 2017|WOD|

WOD: A. Front squat (work to a tough 3 reps, taken from ground) B. 5 rounds for time: 200m run 15 thrusters @ 75lb/55lb 15 Burpees [...]

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Friday June 23rd

By | June 25th, 2017|WOD|

WOD: A1. Bench press (6-8 reps rest :90) A2. Weight Pull-ups 6-8 reps rest :90 x 3 sets) B.  5 rounds for time: 18 cal [...]

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Thursday June 22nd

By | June 25th, 2017|WOD|

WOD: 10 min AMRAP: 20 Cal Row 15 Hand Release Push Up 10 Dumbell Thruster @ 50/35# / Hand -rest 10 min 10 min AMRAP: [...]

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Wednesday June 21st

By | June 25th, 2017|WOD|

WOD: A. Deadlift (3 T&G reps OTM for 10 mins) B. 4 Rounds for time: 400m run 25 wall balls

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Tuesday June 20th

By | June 25th, 2017|WOD|

WOD: On a 30 Minute Running Clock: (0-10) 30 Snatch For Time 115/75 (10-20) For Time: 15-12-9 Pull Up Burpee (20-30) Run 1 mile For [...]

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Monday June 19th

By | June 25th, 2017|WOD|

WOD: A. Split Jerk (OTM for 10 min, start light end heavy) B. For Time: 21-15-9 Row cals HSPU Hang power clean 115/75  

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Saturday June 17th

By | June 17th, 2017|WOD|

WOD: AMRAP: On a 30 minute Running clock: (With a partner) 0-20 min, AMRAP: 30 Double Unders 5 Pull Up 10 Sit Up 100m run [...]

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Friday June 16th

By | June 17th, 2017|WOD|

WOD:  A. Power Snatch, OHS (1 +2) work to a tough set B. For time: 30-20-10 Overhead squat 95#/65# Ring push up

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Thursday June 15th

By | June 17th, 2017|WOD|

WOD: 3 sets of the following @. 80,85,90% 7 min AMRAP 100m run 15 wall ball 20/14 to 10/9 ft 6/6 kb snatch 53/35 Rest [...]

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Wednesday June 14th

By | June 14th, 2017|WOD|

WOD: A1. Alternating front rack barbell lunge (8 reps, rest 1 min b/w) A2. Hollow Body Rock (60 seconds, rest 2 min x 3 sets) [...]

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