WOD 9/19/17
EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then… AMRAP 13 Minutes 5 Bar Muscle Ups 10 Alt DB Snatch 50/35 25′ DB OH... Read More
WOD 9/18/17
Front Squat: 3 x 8 Then… AMRAP 13 Minutes 9 Burpee Box Jump overs, 24/20 12 KB Swings, 70/53 15 Wall Ball Shots,... Read More
WOD 9/17/17
10am Oly 11am: Enduro Complete in any order… 1 mile run 1 mile row 50 burpees 50 Toes through rings 100 cal assault... Read More
WOD 9/16/17
Push Press 5-5-5 Then… For Time 400m Run 21 Thrusters, 95/63 15 Russian Twists, 20/14 9 Strict HSPU 400m Run 15 Thrusters... Read More
WOD 9/15/17
WWPF 15 Minutes to Establish a 3RM Deadlift Then…. For Time: 600m Farmers Carry, 70/53 (switch every 100m) 300 Double Unders (mix anyway)... Read More
WOD 9/14/17
Over Head Squat 2-2-2 Then: 5 Rounds: 15 Pullups 12 Ring Pushups 9 Over Head Squat (95/63) Post Loads and Times... Read More
WOD 9/13/17
Bench Press: 5 RM then, 2 x 5 @ 90% Then… 3 Rounds 30 Cal Row or Assault Bike 15 Lateral Box Jump... Read More
WOD 9/12/17
15 Minutes to a heavy clean Then.. 6 Cleans (full squat) 165/103 6 Ring Muscle Ups 5 Cleans 185/113 5 Ring Muscle Ups 4 Cleans... Read More
WOD 9/11/17
“SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35 (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (#... Read More
WOD 9/10/17
10 AM: Oly LIfting 11AM: Enduro 0:00 – 10:00 1 mile Run 10:00 – 20:00 AMRAP 5 Deadlifts, 225/115 10 Pushups 15 Situps ... Read More