WOD 9/24/18
1&1/4 Front Squat 5 x 5 @ 70-75% of 1 rep max Then… 8 Min AMRAP Ladder: 1-2-3-4-5-….. Complete by climbing a ladder ... Read More
Endurance WOD 9/23/18
9 am – Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga with Brantlee Endurance: In Any Order 2 Mile Run 50 Burpees 2000m... Read More
WOD 9/22/18
Bench Press 1 RM Then…. 21-15-9 Dumbbell Burpee Box Step Up and Over 50s/35s (regional style, 2 dumbbells or 2 KB) 24/20 DB Thruster 50s/35s... Read More
WOD 9/21/18
WWPF 400m Run (Partner 1) / 400m Row (Partner 2) 50 Front Rack Lunges, 95/63 (mix anyway) 30 Synchronized Hurdle Jumps, 24/20 42 Pull-ups, (mix... Read More
WOD 9/20/18
Over Head Squat 2-2-2 Then: 15 Min of: 800 Meter Run Then with remaining time Complete AMRAP of: 12 Wall... Read More
WOD 9/19/18
RDL: 3 x 8 Strict Pull-ups: 3 x max effort Then… For Time: 3 Round of DT, 135/83 12 Deadlifts 9 Hang Power... Read More
WOD 9/18/18
EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then…. Nate Plus AMRAP 20 Minutes 2 Muscle Ups 4 Snatch 155/103 8 HSPU *50... Read More
WOD 9/17/18
Re-Test 1 Rep Max Back Squat Then: With a 15 min clock 5 Rounds of : 2min AMRAP’s 7 Burpees 2 x 10m... Read More
WOD 9/16/18
9am Oly Lifting Technique 1) Jerk Mechanics Breakdown (group barbell review) 2) Power Clean + 2 Pause Jerks @ 75% of best C&J) 3) Jerk... Read More
WOD 9/15/18
Power Cleans 3-3-3 Then: 5 Rounds of: 21 Double Unders 15 Pullups 9 Clean and Jerks (135/93) Post Loads and Times... Read More