WOD 6/21/13
Back Squat: 3-3-3 Then… Partner Relay: AMRAP In 15 Minutes 3 Wall Climbs 10 Pullups 15 KB Swings, 53/35 100ft Sprint *After you complete the... Read More
WOD 6/20/13
Deadlift 3-3-3 Then 200 meter run 21 sumo deadlift high pull (95/65) 21 push press (95/65) 200 meter run 15 sumo deadlift high pull (95/65)... Read More
WOD 6/19/13
EMOM 7 Min: Power Snatch + 3 OHS Then… 18 Min Clock: 3 Rounds: 200M run 21 Pull-ups (scale with Jumping Pull-ups) 12 Power Snatches,... Read More
WOD 6/18/13
Front Squat 3-3-3 with 3 second pause at the bottom of each Then…. Fight Gone Bad Style 3 Rounds of Max Effort for 1 Minute... Read More
WOD 6/17/13
5, 5, 5 Reps of Bulgarian Split Squats rest 60 secs Single legged Romanian Deadlifts rest 60 secs Complete a set of one left &... Read More
WOD 6/16/13
9am: Yoga 10am: Oly Class 11am: Endurance For Time: Run 1 Mile (w/med ball), 20/14 30 Burpee Pullups 800m run, 20/14 20 Burpee Pullups 400m... Read More
WOD 6/15/13
AMRAP 15 Minutes 200m Run 5 Pullups 10 Pushups 15 Squat Clean Wall Balls 20/14 5 Minute Break Then…… AMRAP 15 Minutes 400m Run 15... Read More
WOD 6/14/13
7 Min EMOM: 3 Snatches (touch and go) Then…W/ A Partner… 100 DU (50/50) 30 Snatches, 135/95 100 DU (50/50) 20 Wall Climbs 100 DU... Read More
WOD 6/13/12
Hang Power Clean 5×3 Then 12 Min Amrap of: 2 Muscle Ups 4 Hand Stand Push Ups 8 Hang Power Clean (135/95) 16 Air Squat... Read More
WOD 6/12/13
Barbell Walking Lunge: 3 X 50ft Perform max weight on the front rack for 50ft. Rest 2-3 minutes between sets. Then… 12 Min Clock: 21-15-9... Read More