WOD 4/23/18
Front squat 3×5 with 3 sec pause in reps 1,3,5 THEN: 12 min AMRAP 12 DB Thrusters 50/35 8 Box Jumps 30/24 12 KBS 53/35... Read More
WOD 4/22/18
10 am Endurance In any order, complete the following: 1 mile run 1 mile row 50/40 Bike 200 DU 100 Situps 50 Push-ups 50 Pull-ups... Read More
WOD 4/21/18
Back Squat: 5-5-5 @ 80% Then… AMRAP 13 Minutes of… 9-7-5 Snatch, 95/63 T2B *3 Rope Climbs after each round of 9-7-5 ... Read More
WOD 4/20/18
WWPF 0:00 – 12:00 Establish 1 RM Jerk 12:00 – 26:00 12 min AMRAP for Distance 500m Row Relay *Partners rest between Sprints ... Read More
WOD 4/19/20
DeadLift 3-3-3 Then: 75 Double Unders 40-30-20-10 Reps of: Kettle Bell Swing (1.5pood/1pood) Med Ball Cleans (20/15) Med Ball Lunges ... Read More
WOD 4/18/18
Strict Press: 5 Rep Max (wk 3) 2 x M.E. DB Presses (8-12 rep range) Then… 12 Min Ladder: 3-6-9-12-15-18-….. Power Clean Box... Read More
WOD 4/17/18
15 Minutes to a Heavy Snatch and 3 Rep Weighted Strict Pullup Then….. 50 DB Snatches 50/35 5 Muscle Ups 40 Burpees 5 Muscle Ups... Read More
WOD 4/16/18
Front Squat: 3 x 5 (3 sec pause 1-3-5) Then.. 30-20-10 Wall Ball Shots, 20/14 Alt Pistols Suitecase Deadlift, 70/53
WOD 4/15/18
Enduro (10am) COMPLETE THE 3 10 MINUTE AMRAP’S IN ANY ORDER 10 Min AMRAP 2k Row *Max Pull-ups in remaining time —2... Read More
WOD 4/14/18
Every 4 Minute On The 4 min (6 sets) 1st set 200m Run + 10 Power Cleans 155/105 2nd set 200m Run + 10 Shoulder... Read More