WOD 11/25/15
Bench Press: 3 x 5 Weighted Ring Row: 3 x 5 Then… Complete Reps: 10-9-8-7-6-5-4-3-2-1 Front Squat, 135/93 S2OH, 135/93 Toes 2 Bar Holiday Class... Read More
WOD 11/24/15
AMRAP 7 Minutes 10 Calorie Row 10 Burpees over back of rower 3 Minute Rest AMRAP 7 Minutes 7 Strict HSPU 7 Strict Pullups 3... Read More
WOD 11/23/15
5 RM Back Squat then 2 sets at 90% Then: 30-20-10 Power Clean 135/93 V-ups Ring Push-ups
WOD 11/22/15
10 min EMOM 100 Meter Sprints 2 min Break Rowing with a Partner Max Calories in 10 Minutes 2 Min Break 5 Minute EMOM 100... Read More
WOD 11/21/15
Med-ball Madness! For time: 21-18-15-12-9 Medball cleans Medball sit-ups Wallballs 20/14
WOD 11/20/15
30 Min Running Clock 0:00 – 8:00 Establish a heavy snatch 10:00 – 18:00 8 Minute Ladder: 3-6-9-12-15-18… Thruster, 95/63 Toes 2 Bar 20:00 –... Read More
WOD 11/19/20
Back Squat 3-3-3 Then: 5 rounds of: 10 Power Snatch (115#/75#) 10 Box Jumps (24/20) 10 Burpees Post Loads and times to Zen And Comments:
WOD 11/18/15
1A. Bent Over Row: 3 x 8 1B. Max Effort HSPU Then… AMRAP 12 150 Double Unders 60 Kb Swings, 53/35 30 Pistols Jordan... Read More
WOD 11/17/15
15 Minutes to a heavy Clean Then…. 30 Ring Muscle Ups for Time Scale: 60 pullups and 60 dips broken up any way *Ever 2... Read More
WOD 11/16/15
OHS Test week 1×3 10 sec pause light 1×3 5 sec pause moderate Find a new 1 rep max OHS! Then: For time 21-15-9 Push... Read More