WOD 10/25/18
Snatch 2-2-2 Then 13 Min AMRAP of: 7 Power Snatch 135/93 8 Front Rack Lunges 135/93 9 Toes to bar Post... Read More
WOD 10/24/18
RDL: 3X5 Strict Weighted Pull-up: 3 x 3 Then… 3/4 DORK 5 Rounds 60 Double Unders 30 KB Swings, 53/35 15 Burpees to... Read More
Mole Day WOD 10/23/18
EMOM 7 Minutes 2 Hang Power Cleans 1 Jerk Then…. Mole Day! AMRAP 15 Minutes 6 Muscle Ups 10 Power Clean and Jerk 165/113 23... Read More
WOD 10/22/18
TEST 1 rep max Front Squat! Then… 20-18-16-14-12-10-8-6-4-2 reps, for time of: Dumbbell Snatch, pick load Push-up
Endurance WOD 10/21/18
9 am- Olympic Lift Technique with Amie Muscle Snatch+ OHS Warmup Snatch 75-85% 4×3 1 Power Clean + 2 Split Jerk 75% x3 sets 10... Read More
WOD 10/20/18
Bench Press 2-2-2 Then…. AMRAP 15 Minutes 20 Pullups 20 Barbell Lunge 95/63 20 Burpee Over Bar 200m Run
WOD 10/19/18
WWPF CASH IN: 2K Row “Diannie” 50/50 DU Relay 18 Deadlifts, 225/153 (mix reps anyway) 9 Strict Synchronized HSPU 40/40 DU Relay... Read More
WOD 10/18/18
Front Squat 3×5 Then: 30 Med Ball Cleans (20/15) 30 Dips 30 Med Ball Cleans 30 Pullups 30 Med Ball Cleans 30 Pushups... Read More
WOD 10/17/18
RDL: 3 x 5 Strict Wt Pull-up: 3 x 3 Then…. Tabata Grace Training Alternate 20 sec intervals between Cleans and Jerks until... Read More
WOD 10/16/18
3 x 1:00 Minute Assault Bike Sprint for Calories, rest 2-3 minutes between Then…… AMRAP 16 Minutes 600m Run (2 laps) 5 Bar Muscle Ups... Read More