Friday March 31st

By | March 30th, 2017|WOD|

WOD: 2:30 running clock 50 double unders 12 ALT lunges 115/75# AMRAP power clean in remaining time (Same barbell) rest 2:30 x 5 sets * [...]

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Thursday March 30th

By | March 29th, 2017|WOD|

WOD: A. Bench Press 5 reps x 5 sets, increase weight per set B. 15 Min running clock 10 Dumbell bent over row ( double [...]

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Wednesday March 29th

By | March 28th, 2017|WOD|

WOD: On a 30 minute running clock: 0-10 min run 1 mile 10-20 min Row 1500m 20-30 min Airbike 1 mile * total working time [...]

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Tuesday March 28th

By | March 27th, 2017|WOD|

WOD: 15 MIn AMRAP: 15 Air Squat 10 Push Press 95/65# 5 pull up

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Monday March 27th

By | March 26th, 2017|WOD|

WOD: A.Snatch Balance 3 reps OTM for 10 min, increase weight per set B. 2 Rounds for time: 40 KBS 53/35# 30 Box jump 24/20" [...]

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Saturday March 25th

By | March 24th, 2017|WOD|

WOD: 10 min AMRAP: Partner Cindy + rest 10 min + 5 min AMRAP Partner 135# clean and Jerk -alternate reps

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Thursday March 23rd

By | March 22nd, 2017|WOD|

WOD: A. Power Clean, work to a heavy single in 10 min B. For Time: 12-9-6 Power Clean 135/95 Ring Dip Strict HSPU

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Wednesday March 22nd

By | March 21st, 2017|WOD|

WOD: 12 min AMRAP: 1000m row AMRAP wall balls 20/14 to 10/9ft in remaining time

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Tuesday March 21st

By | March 20th, 2017|WOD|

WOD: A. Overhead Squat 1-2 reps OTM for 10 min, bar taken from the rack B. 9 Min AMRAP: 10 Hang power snatch 75/55 15 [...]

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Monday March 20th

By | March 19th, 2017|WOD|

WOD: A. 2 thrusters every 2 min for 10 min B. 3 rounds for time: 10 thrusters 95/65# 20 cal row /Bike 40 double unders

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