WOD 6/11/16
Tabata partner banded sprints 8 rounds of 20 sec work then 10 sec rest. Then: Death by Burpee & Wallball 21 day health challenge flash... Read More
WOD 6/10/16
15 Minutes to a heavy clean Then… “WWPF” 42 Hang Power Cleans, 135/93 50 HSPU 200m Firemans Carry 30 Hang Power Cleans, 165/113 50 HSPU... Read More
WOD 6/9/16
Front Squat 3-3-3 Then 21-18-15-12-9 Reps of: Front Squats (95#/63#) Pullups Post Loads and Times to Comments:
WOD 6/8/16
Strict Press: 3 x 5 Strict Pull-up (overhand grip): 3 X ME Then… AMRAP 18 minutes 60 DU 15 Deadlifts, 185/123 12 Burpees over bar... Read More
WOD 6/7/16
15 Minutes to a heavy snatch Then… Runny Amanda 600m Run 9 Ring Muscle Ups 9 Snatches (full depth) 135/93 400m Run 7 Ring Muscle... Read More
WOD 6/6/16
Test 1 rep max back squat! Then 15 min AMRAP 5 strict toes to bar 7 supine ring rows (feet on a box) 10 Alt... Read More
Endurance WOD 6/5/16
Olympic Lifting 10am Endurance WOD 11am- All Open gym must be done by 11 4 Rounds 800mRun 20 Wall Balls 10 Burpee Pullups *Rest 2... Read More
WOD 6/4/16
Bench Press 5-5-5 Then…. 10-8-6-4-2 Wall Climbs Hang Power Snatch 115/83 200m Run after each round Hulkbrook and McDreamy
WOD 6/3/16
WWPF 0:00-8:00 Establish a 2rm Front Squat 10:00 – 16:00 6 minute ladder: 2-4-6-8-10….. KB Snatch, 70/53 Box Jump, 30/24 18:00 – 26:00 For Time... Read More
WOD 6/2/16
Press 3-3-3 Then: 40 Power Clean 95/63 40 Double Unders 40 Push Press 95/63 40 Double Unders 40 Power Snatch 95/63 40 Double... Read More