Endurance WOD 12/3/17
Open Gym 9-12 Olympic Lift Class 10am Endurance WOD 11am 4x 400m Run 4x400m Row 4x 12 Cal Assault Bike Rest as needed between each
WOD 12/2/17
Tabata back squats, 95/63 lb. Rest 1 minute Tabata L-sit (on rings) Rest 1 minute Tabata Strict Pull-ups Rest 1 minute Tabata Shoulder Taps Rest... Read More
WOD 12/1/17
WWPF 8 Min AMRAP 7 Synchronized OHS, 115/73 7 Synchronized Burpees over bar 2 Min Rest 8 Min AMRAP 2 Alt Rope... Read More
WOD 11/30/17
Clean 15 Min Work up to a Heavy Single Then: 400 Meter Run 21 Power Cleans (135/93) 9 Box Jumps (24/20) 400... Read More
WOD 11/29/17
Bench Press: 3-3-3 Strict Weighted Pullup: 3-3-3 Then… For Time Run 400m 21 Deadlifts, 225/153 9 Toes 2 Bar Run 400m 15... Read More
WOD 11/28/17
15 Minutes to a heavy Snatch Then… Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53
WOD 11/27/17
Back Squat: Find a 10 Rep Max then complete 2 sets at 90% 4 rounds; Rest 1 min between rounds 3 min AMRAP 3 Thrusters... Read More
Endurance 11/26/17
9-12 Open Gym 10 am Olympic Lifting 11 am Endurance In any order complete the following: 2000m Row 2 Mile Run 200 Double Unders
WOD 11/25/17
The Seven 7 Rounds 7 HSPU 7 Thrusters 135/93 7 Knees to Elbows 7 Deadlifts 245/173 7 Burpees 7 KB Swings 70/53 7 Pullups ... Read More
WOD 11/24/17 (6am, 9:30am, Noon, 4pm)
WWPF 100DU/100DU 50 Synchronized Wall Balls Shots, 20/14 75DU/75DU 50 C2B Pullups (Partner hangs) 50DU/50DU 50 Planking Burpees... Read More