WOD 3/12/19
EMOM 7 Minutes 2 Snatch @ 75%+ (Do not have to be touch and go) Then….. 3 Rounds 7 Burpee Muscle Ups (ring or bar)... Read More
WOD 3/11/19
Front squat: 3×3 with 2 sec pause @80-85% 12 min AMRAP “Tour de Cindy” 2 rounds of 5 pull-ups 10 push-ups 15 air squats Then... Read More
Endurance WOD 3/10/19
9 am- Olympic lift technique with TJ 10 am- Endurance with TJ 11:15 am- Yoga with Brantlee Endurance: 5 Rounds 50 Double Unders 30 Air... Read More
WOD 3/9/19
OPEN WOD 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk M 50-lb.... Read More
WOD 3/8/19
WWPF 0:00 – 10:00 Work up to a 2RM T&G Clean 11:00 – 21:00 10 min Ladder: 2-4-6-8-10….. Alt Front Squats, 165/113 (partner holds... Read More
WOD 3/7/19
Over Head Squat 3-3-3 Then Dumbbell DT 5 Rounds of: 12 Dumbbell Deadlifts 50lb/35lb 9 Dumbbell Hang Power Cleans 50lb/35lb 6... Read More
WOD 3/6/19
Bench Press: 8 Rep Max 2 x 8 @ 90% Then… Jumping Helen 3 Rounds 90 Double Unders 21 Kb Swings, 53/35 12... Read More
WOD 3/5/19
EMOM 7 Minutes-working up heavier every minute 1 Snatch 2 Hang Snatch Then…. In Any Order 50 Cal Row 40 Box Jumps 24/20 30 Hang... Read More
WOD 3/4/19 – Normal Schedule This Morning!
Front squat: 3×3 with 2 sec pause @80-85% Then Functional Bodybuilding Tabata Style 20 sec work 10 sec rest alternating each work interval Bent Over... Read More
Endurance WOD 3/3/19
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 150 Sit Ups 100 Wall Balls 10’/9′... Read More