WOD 6/21/16
EMOM 5 Minutes (as an unbroken complex) 2 Hang Power Cleans 2 Hang clean (full depth) Then….. 3 Rounds 400m Run 30 Sit Ups 20... Read More
WOD 6/20/16
Deadlift 3 x 5 @80% of 1RM Then Kettlebell Complex (2 rounds) Perform 30 secs of each (30 sec left & 30 sec right) One... Read More
WOD 6/19/16
10am Oly Lifting 11am: Endurance In any order, complete the following: 2 mile run 2k Row 200 Double Unders Congrats to Spice and Skunk for... Read More
WOD 6/18/16
Hang Clean 3-3-3 Then IN 15 Min. 800 Meter Run Remaining Time AMRAP: 9 Hang Cleans 135/93 12 Pullups 15... Read More
WOD 9/17/16
“Wacky Wiser Partner Friday” AMRAP 31 minutes 105 calories, mix reps anyway 84 OHS, 95/63, mix reps anyway 63 partner situps, 20/14 42 Synchronized Pullups... Read More
WOD 6/16/16
Front Squat 3-3-3 With 2 Sec Pause @ the Bottom Then In 12 Minutes Complete as many Reps/Rounds as Possible of: 21... Read More
WOD 6/15/16
Press: 3 x 3 Weighted Strict Pullup: 3 X 5 Then… 21 Power Cleans, 135/93 21 HSPU 200m run 15 Power Cleans 15 HSPU 300m Run 9... Read More
WOD 6/14/16
15 Min to 5 rep Hang Snatch Then….. 50 Calorie Row 40 KB Snatches 70/53 30 Burpee jump over box 24/20 20 Bar Muscle Ups... Read More
WOD 6/13/16
20 min to find 1 rep max deadlift. Sumo or Conventional styles. 3 rounds 30 Overhead Walking lunge with a plate 45/25 20 alternating Russian... Read More
WOD 6/12/16
enduro wod 1600 m run 50 du 50 sit-ups. 1200 m run. 40 du 40 sit-ups. 800 m run. 30 du 30sit-ups. 400 m run... Read More