WOD 12/21/16
1A. Bulgarian Split Squats: 3 x 10 (each leg) (barbell/kettlebells/dumbbells may be used) 1B. Strict Pullups: 3 x M.E. Then…’ For Time:... Read More
WOD 12/20/16
15 Minutes to a heavy jerk Then…. 3 Rounds 10 S2OH 185/133 (70% of part I) 10 Bar Muscle Ups Happy birthday... Read More
WOD 12/19/16
Front Squat: 3 sets x 5 reps (3 sec pause) Death by… KB Squat-clean-thruster 53/35 Tucks jumps Thanks for another great year... Read More
WOD 12/18/16
10am- open gym 11am- endurance 5 Intervals 400m row 40 DU 15 burpees 15 Goblet Squats * 2 min rest between rounds
WOD 12/17/16
AMRAP 7 Minutes 10 Hang Power Clean 135/93 15 Box Jumps 24/20 Rest 3 Minutes Max Calorie Row in 7 Minutes ... Read More
WOD 12/16/16
WWPF 50 Snatches, 95/63 50 Strict HSPU 50 DU/50 DU 40 Snatches 40 Strict HSPU 40 DU/40 DU 30 Snatches 30 Strict HSPU 30 DU/30... Read More
WOD 12/15/16
Deadlift 2-2-2 Then: 5 rounds of: 10 DeadLifts 225/153 20 wall ball 20/15 Post Loads and Times to ZEN and Comments:
WOD 12/14/16
Bench Press: 1-1-1 Max L-Sit Then… 12 min ladder: 3-6-9-12-15-18-21-24…. OHS, 95/63 Burpee over Bar Double Under
WOD 12/13/16
15 Minutes to a heavy Clean and Jerk Then…. 12 Clean and Jerk 185/123 7 Bar Muscle Ups 8 Clean and Jerks 205/143... Read More
WOD 12/12/16
Weighted step-ups : 3×6 (each leg) Strict Dumbell Press 3×6 each arm 30- 20 – 10 Single leg jump squat 24/20 Toes to... Read More