WOD 7/18/20
15 Minutes to a heavy Clean and Jerk Then….. Macho Man– EMOM as long as possible 3 Powers Cleans 185/133 or 70% of part 1... Read More
WOD 7/17/20
AMRAP 13 minutes 30 Box Step Overs, 50/35 20 SA Db/KB Row (10 per arm) 10 strict chin ups AMRAP 13 minutes 200m Run... Read More
WOD 7/16/20
EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then……. AMRAP 12 Minutes 5 Power Snatch 115/83 10 HSPU 15 Burpee Over Bar Kim and... Read More
WOD 7/15/20
RDL: 3 x 5 1/2 Kneeling SA Arnold Press: 3 x 10-15 Then… 2 Rounds For Time 800m Run 35 Kb Swings, 70/53... Read More
WOD 7/14/20
EMOM 10 Minutes 1 Clean 1 Hang Clean 1 Jerk Then…….. 3 Rounds- 2 Minute Bike Max Cal 2 Minute Max Squat Cleans 165/103 *Rest... Read More
WOD 7/13/20
Back Squat: 5-5-5 Then… 5 Rounds for Time (20 min cap) 8 Chest 2 Bar Pull-ups 12 Deadlifts, 185/123 16 Wall Ball Shots,... Read More
Endurance WOD 7/12/20
AMRAP 35 minutes-Movements can be done in any order every round 800m Run 100 Double Unders 100 Lunges 50 Jumping Jacks 50 Pushups *Must Bike... Read More
WOD 7/11/20
Front Squat: 5-5-5 Then… FOR TIME: 400m Run 21 Kb Swings, 70/53 21 Burpee Pull-ups 300m Run 21 Kb Swings 15 Burpee... Read More
WOD 7/10/20
12 min AMRAP 6 Strict Pull-ups 12 Alt SA DB Hang Squat Cleans, 50/35 18 Lateral Box Step-overs, 50/35 ——-Rest 2 minutes———- 12... Read More
WOD 7/9/20
15 Minutes to a Heavy Hang Snatch Then……. The Squirt 5 Rounds 12 Snatch Grip Deadlifts 115/83 9 Hang Power Snatch 6 OHS Happy birthday,... Read More