WOD 4/21/16
Front Squat 3-3-3 Then Kelly Lite 3 Rounds 400 Meter Run 30 Box Jumps (24/20) 30 Wall Balls (20/15) Post Loads and Times to Comments... Read More
WOD 4/20/16
Bench Press: WK 3 5X5 @75% of 1RM Then… The J-Cogs Remix AMRAP 10 MIN 4 Deadlifts, 315/215 20 Pistols 82 Double-Unders Happy Birthday J-Cogs!
WOD 4/19/16
EMOM 7 Minutes (work up heavier every minute) 1 Clean Pull 2 Cleans 1 Jerk Then…. 800m Run 9 Bar Muscle Ups 9 Clean and... Read More
WOD 4/18/16
6rm back squat then 2 back downs at 90% 30 – 20 – 10 Burpee broad jump (end of mat to end of mat) Strict... Read More
WOD 4/17/16
10am Oly Class 11am Enduro 25 min AMRAP 400m Run 20 KB Swings, 53/35 20 Situps 10 OHS, 95/55 10 Strict Pullups
WOD 4/16/16
Power Snatch 3-3-2-2-1-1-1 Then: 4 Rounds 400 Meter Run 15 Power Snatch 95/63 Post Loads and Times to Zen and Comments:
WOD 4/15/16
WWPF – 30 min AMRAP 20 Ring Muscle Ups 40 strict HSPU, (Partner holds handstand) 60 Alt Box Jumps, 30/24 80 Cal Row 100 Wall... Read More
WOD 4/14/16
Deadlift 2-2-2 Then: 5 Rounds of: 200 Meter Run 10 Deadlift (225/153) 15 Toes to Ring Post Loads and times to Zen and Comments:
WOD 4/13/16
Bench Press 4×8 @ 65-75% Then… 800m Run 70 Double Unders 50 Pullups 30 Burpees to target 6″ above hands Abmat, Laura, Turkey Bacon and... Read More
WOD 4/12/16
EMOM 5 Minutes 1 Power Clean 1 Hang Power Clean 1 Jerk Then…. DT- Hero WOD 5 Rounds 12 Deadlifts 155/103 9 Hang Power Cleans... Read More