WOD 10/22/16
Hang Power Clean: 3-3-3 Then… Complete 4 Rounds of AMRAP: 1:00 max reps of Sumo Deadlift Highpull, 70/53 1:00 max reps of Pushups... Read More
WOD 10/21/16
Establish 1 rep max power snatch Then… WWPF 42-30-18 OHS, 95/63 (Partner holds HS) Synchronized T2B Then… Complete 50 planking burpees When Partner Friday gets... Read More
WOD 10/20/16
Heavy Thrusters 3-3-2-2-1-1-1 Then: 7 Rounds of: 7 Thrusters 95/65 7 Box Jumps 24/20 7 Pullups Post Loads and Times to... Read More
WOD 10/19/16
Jerk: 3-3-3 Wt Ring Row: 3-3-3 Then.. For Time: 120 Double Unders 30 Alt Pistols 9 Ring Muscle Ups 400m Run 9 Ring... Read More
WOD 10/18/16
EMOM 5 Minutes 1 Power Clean 1 Hang Power Clean 1 Hang Clean Then…. Open WOD 16.4 AMRAP 13 Minutes 55 Deadlifts 225/153 55... Read More
WOD 10/17/16
Back Squat: 6 Rep max Then, 2 sets of 6 at 90% 15 min clock 3min AMRAP 30 Mountain Climbers 20 Double Unders 10 Burpees... Read More
WOD 10/16/16
9 am-11 am- Open Gym (must be done by 11 am) 10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with Coach Brian... Read More
WOD 10/15/16
Nutts 10 HSPU 15 Deadlifts 250/185 25 Box Jumps 30/24 50 Pullups 100 Wall Balls 10’/9′ 200 Double Unders 400m Run with 45/25lb plate Lieutenant... Read More
WOD 10/13/16
Power Clean 3-3-3 Then 800 Meter Run and 21-15-9 Clean And jerk (135/93) Burpee over Bar Post Loads and Times... Read More