WOD 8/22/16
Back Squats 4 sets x 3reps@85% (3 sec down) 12 to 1 KB Clean & Jerk 53/35 Hurdle jumps
WOD 8/21/16
10am Oly Lifting 11am Endurance Run 400m Tabata Pushups Run 400m Tabata Ring Rows Run 400m Tabata Situps Run 400m Tabata Squats Run 400m awkward…..... Read More
WOD 8/20/16
10 am workout ONLY, then 7 year anniversary celebration In Teams of 4 (2 people working a time, 1 person holding pet rock) AMRAP 30... Read More
WOD 8/19/16
WWPF- For Time 1600m row/run (split anyway) 50 Medball Situps, 20/14 1200m row/run (split anyway) 50 Strict HSPU 800m row/run (split anyway) 50 pistols 400m... Read More
WOD 8/18/16
Deadlift 5×2 Then 5 Rounds: 15 Deadlift (135/93) 10 Hang Power Clean (135/93) 5 Ring Muscle Up Post Loads and Times... Read More
WOD 8/17/16
Push Press: 3-3-3 Weighted Strict Chin-up (3 sec pause): 3-3-3 Then… Complete as many reps as possible in 12 Minutes 5 Kb Snatches, 53/35... Read More
WOD 8/16/16
15 Minutes to a heavy power clean and jerk Then…. AMRAP 14 Minutes 60 HR Push Ups 50 Wall Balls 40 Toes to Bar 30... Read More
WOD 8/15/16
Tempo Back Squats: 3 x 3 @ 85% (3 sec drop) Then… Fran 21 – 15 – 9 Thrusters 95/63 Pull-ups
WOD 8/14/16
10am Oly Lifting 11am Enduro WOD For Time: 800m Run 80 DU 15 KB Swings, 53/35 600m Run 60 DU 15 KB Swings 400m Run... Read More
WOD 8/13/16
15 minutes to a heavy Snatch Then… 10 min AMRAP 4 Power Snatches, 135/93 8 C2B Pullups 12 Wall Ball Shots, 20/14 Sweating on the... Read More