WOD 6/21/17
Strict Press: Establish a 1RM Then… For Time Run 400m 30 Kb Swings, 70/53 Run 300m 30 HSPU Run 200m 30 SDHP, 70/53... Read More
WOD 6/20/17
EMOM 7 Minutes 2 Snatch Pulls with shrug and pause 1 Snatch Then… 15 min AMRAP 200m Run 4 Bar Muscle ups 6 Power Snatch... Read More
WOD 6/19/20
Test 1 Rep Max Front Squat Then: 30 – 20 – 10 Alternating Single arm DB/KB Squat... Read More
Endurance WOD 6/18/17
10 am- Olympic Lifting 11 am- Endurance 25 Minute Clock Run/Row 2 Miles- can row half, run half or full run, full row With Remaining... Read More
WOD 6/17/17
Deadlift 2-2-2 Then: 5 Rounds of: 6 Deadlifts 275/183 9 Toes to Bar 12 Box Jumps Post Loads and Times to... Read More
WOD 6/16/17
WWPF- Running Clock 0:00 – 6:00 6 min AMRAP Back Squats, 135/93 8:00 – 20:00 12 Min AMRAP: 50 DU / 50 DU... Read More
WOD 6/15/17
15 Min Work up to a Heavy Thruster Then: 15-10-5 Thrusters 135/93 Ring Muscle Ups* *sub 30 Pushups or Dips each Round... Read More
WOD 6/14/17
Bench Press: 3 x 1 (3 sec neg) Strict Weighted Pull-up: 3 x 1 ( 3 sec pause at top) Then…. Wednesday the... Read More
WOD 6/13/17
EMOM 7 Minutes 2 Snatch Pulls with shrug and hold (2 seconds) 1 Snatch Then….. Tuesday the 13th AMRAP 13 Minutes 200m Run 13 Chest... Read More
WOD 6/12/17
Front Squat 3sets x 2 reps (pause last rep 3 sec) Row 500m 30 Jump Lunges 15 T2B rest 2mins Row 500m 30 Box Jumps,... Read More