WOD 12/13/18
Over Head Squat 2-2-2 Then 5 Rounds of: 10 Box Jumps 8 Power Snatch (95/63) 6 Over Head Squats (95/63) ... Read More
WOD 12/12/18
Bench Press: 3 x 3 Strict Wt Pull-ups x 2 (3 sec pause) Then… For Time 2 Rounds 120 Double Unders 3 Ring... Read More
WOD 12/11/18
EMOM 7 Minutes 3 Power Cleans (do not have to be unbroken) Then….. Tabata Fran Plus- 8 rounds 20s on:10s rest Thrusters 95/63 Pullups Assault... Read More
WOD 12/10/18
Back Squat 4 sets of 2 @90-95% of 1 rep max Then: 3 Barbell Walks of 20m at 100-130% of 1 rep max Then… 10... Read More
Endurance WOD 12/9/18
9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance : 4 Rounds 400m Run or... Read More
WOD 12/8/18
Power Clean 3-3-3-3 Then: 15 min Amrap of: 8 DB Snatches Alternating 50/35 6 One Arm DB Thrusters (3L/3R) 50/35 4 DB... Read More
WOD 12/7/18
WWPF Front Squat: 10 Rep Max Then.. For Time 60-40-20 -10 DB Hang Cleans, 50’s/35’s Russian Twists, 20/14 (Mix Anyway) Then, immediatly... Read More
WOD 12/6/18
Push Press 3-3-3 Then: 7 Rds for time of: 7 Push Press (135/93) 7 Burpee Pullups 7 Front Rack lunges (135/93) 7... Read More
WOD 12/5/18
Bench Press: 3 x 3 Weighted Strict Pull-ups (3 sec pause): 3 x 3 Then… Complete the following in any order….. 5... Read More
WOD 12/4/18
EMOM 7 Minutes Snatch+Hang Snatch+OHS Then….. AMRAP 20 Minutes 10 Muscle Ups 20 Toes to Bar 30 Squat Snatch 95/63 40/30 Cal Bike 50 Cal... Read More