WOD 1/16/18
EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then…. 21-15-9 Snatch 115/83 HSPU Pam snatching
WOD 1/15/18
Back Squat 6 rep Max then 2 sets at 90% 7 min AMRAP Kettlebell Complex 53/35 Right Arm: Deadlift + Clean + Thruster + Snatch... Read More
Endurance WOD 1/14/18
9-12 Open Gym 10 am Olympic Lift Class 11 am Endurance Class 1 Mile Run 30 Burpees 30 Pullups 1200m Run 20 Burpees 20 Pullups... Read More
WOD 1/13/18
Cardio Freak AMRAP 10 Minutes Max Calorie Row 2 Min Rest AMRAP 10 Minutes Annie Ladder 10-20-30-40-50-60-70….. Double Under Sit Up 2 Min Rest AMRAP... Read More
WOD 1/12/18
7 Min EMOM Power Clean + Hang Power Clean + Push Jerk Then… WWPF AMRAP 21 Min 30 Clean & Jerks, 135/93... Read More
WOD 1/11/18
Front Squat 3-3-3 then: 5 Rounds of: 15 Front Squats (95/63) 15 Ring Pushups 15 Med Ball Situps (20/15) Post Loads... Read More
WOD 1/10/18
Bench Press: 10rm 2 x 10 @90% Then… For Time: Row 1000m 3 Legless Rope Climbs 50 Alt Pistols 2 Legless Rope Climbs... Read More
WOD 1/9/18
EMOM 7 Minutes 3 Hang Snatch (Power or Squat) 65%+ Then….. AMRAP 17 Minutes 10 Ring Or Bar Muscle Ups 20 Power Snatch 115/83 50... Read More
WOD 1/8/18
Find your 6 Rep Max Back Squat then perform 2 sets at 90% 10 min Ladder start with 3 reps, then 6, 9,… Sumo Deadlift... Read More
Endurance WOD 1/7/18
9-12 Open Gym 10 am Olympic Lift Class 11 am Endurance AMRAP 30 Minutes 50 Double Unders 20 Burpees 20 Wall Balls 20 Situps *must... Read More