WOD 8/9/18
15 Min To work Up to Heavey Power Snatch Then: 50 Dumbbell Snatch 50/35 50 Double Unders 40 Dumbbell Snatch 40 Double Unders... Read More
WOD 8/8/18
Bench Press: 4 rm 2 x 4 @85-90% Then…. 3 Rounds of…. 3 min AMRAP Ladder: 1-2-3-4…. Thruster, 95/63 Toes 2 Bar *Rest... Read More
WOD 8/7/18
10-15 Minutes to a Heavy Clean Then…. In Any Order with a 23 minute running clock AMCAP (as many calories as possible) 7 Minutes Assault... Read More
WOD 8/6/18
Back squat 4 rm then 2×4@85-90% Then 12 min EMOM 1st min Rope Climbs ME 2nd min Heavy Single Arm KB Swing ME Progressions aren’t... Read More
Endurance WOD 8/5/18
9 am- Olympic Lift Technique Class 10am- Endurance 9-11- Open Gym Endurance Kelly 5 Rounds 400m Run 30 Box Jumps 24/20 30 Wall Balls *Must... Read More
WOD 8/4/18
Deadlift: 3-3-3 Then… “Elizabeth” 21-15-9 Power Clean, 135/93 Ring Dip
WOD 8/3/18
WWPF FOR TIME 100/100 DU Relay Complete reps 1-2-3-4-5-6-7-8-9-10 Front Squat, 135/83 (Synchronized) Handstand Push-upĀ (partner holds HS) 100/100 DU Relay Complete... Read More
WOD 8/2/18
Over Head Squat 3-3-3 Then: 12 Min AMRAP of: 7 OHS (115/83) 10 Toes Through Rings 200 Meter Run Post Loads... Read More
WOD 8/1/18
Bench Press: 6RM 2 x 6 @ 85-90% Then… 2 Rounds 2 Min Max KB Snatches, 70/53 1 min break 2 Min Max... Read More
WOD 7/31/18
15 Minutes to Heavy Clean and Jerk Then….. Cash in: 800m Run 3 Rounds 7 Muscle Ups 5 Bodyweight Clean and Jerks Cash out: 800m... Read More