WOD 9/21/16
Jerk: 3-3-3 Weighted Ring Row: 3-3-3 Then… For Time: 21 Kb Snatch, 70/53 15 Weighted Situps, 20/14 Run 100m 18 Kb Snatch 15 Weighted Situps... Read More
WOD 9/20/16
EMOM 7 Minutes 1 Power Clean 1 Jerk 1 Power Clean 1 Jerk Then…. 5 Clean and Jerk 135/93 5 Ring Muscle Ups 200m Run... Read More
WOD 9/19/16
Find your 10rm Back Squat then 2 sets of 90% 3 rounds for time 15 Thrusters 95/63 15 Chest to Bar Pull-ups
WOD 9/18/16
10 am-Olympic Lifting 11 am- Endurance WOD 4 Rounds 800m Run 20 HR Pushups 30 Sit Ups 20 Box Jumps 24/20 Congrats to everyone who... Read More
WOD 9/17/16
Front Squat: 5-5-5 Then… For Time: 5 Front Squats, 95/63 50 DU 10 Front Squats 40 DU 15 Front Squats 30 DU 20 Front... Read More
WOD 9/16/16
WWPF AMRAP 25 Minutes 400m Run 50 Strict HSPU 400m Run 40 c2B Pullups 400m Run 30 Snatches 135/93 400m Run 20 Bar Muscle Ups... Read More
WOD 9/15/16
Clean 2-2-2 (practice full depth, T&G optional) Then: 400 Meter Run 21 Cleans (135/93) 21 Toes To Bar 300 Meter Run 15 Cleans... Read More
WOD 9/14/16
Jerk: 5-5-5 Weighted Ring Rows: 5-5-5 Then… For Time: 400m Run 30 Target Burpees 21 S2OH, 135/93 400m Run 20 Target Burpees 15 S2OH 400m Run 10 Burpees 9... Read More
WOD 9/13/16
EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 High Hang Snatch Then… 800m Run 60 Double Unders 40 Wall Balls 20 Ring Muscle Ups... Read More
WOD 9/12/16
Find 10 rep max Back Squat Then 2 sets of 10 reps @ 90% of 10 rep max. EMOM 12 min 1 st min Box... Read More