WOD 6/5/19
Deadlift: 4 sets x 3reps @85% Dips: 4 sets x 10 @AHAP Then… FOR TIME: 40 Pistols 400m Run 40 Alt Kb... Read More
WOD 6/4/19
EMOM 7 Minutes 1 Power Snatch 1 Snatch Then….. For Time: 30 Burpee Muscle Ups or 50 Burpee Pullups *Every 2 Minutes, including at start... Read More
WOD 6/3/19
Back Squat: 3 sets of 1-1-1-1 (15 sec rest between each rep) 2 sec neg no pause fast up Then… 12 Min EMOM... Read More
WOD 6/2/19
9am Oly 10am: Endur 11am: Yoga Endurance: Complete the following in any order: 10 min EMOM 100m Sprint 2 min break ... Read More
WOD 6/1/19
Bench Press: 5 x 5 @ 80% of 1rm Alt DB Bicep Curls: 5 x Max Effort Then…. For Time 21 OHS, 95/63... Read More
WOD 5/31/19
WWPF 16 Min AMRAP RELAY 10/8 Cal Bike 8 Front Squats, 155/103 1 Rope Climbs *partner A works while partner B Rest 3... Read More
WOD 5/30/19
Push Press 3-3-3 Then 5 Rounds 10 Dumbbell Burpee Deadlift (pair 50/35) 10 Dumbbell Push press (pair 50/35) 10 Dumbbell step... Read More
WOD 5/29/19
Deadliftt: 5 X 5 @ 75% (this is a 5% increase from week 1. Do not go heavier than the prescribed %) Then… ... Read More
WOD 5/28/19
Week 7 Tempo Back Squat: 3 Sets of 2,3,4 reps 2 reps, strip some weight, 3 reps, strip some weight, 4 reps = 9 reps per... Read More
Memorial Day 5/27/19
2 Classes 8am & 10am “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile For time. Complete with a weight vest... Read More