WOD 3/15/16
3 x 500m Row Sprints Then….. 100 Air Squats 90 Double Unders 80 Sit Ups 70 Double Unders 60 Burpees 50Double Unders 40 KB Swings... Read More
WOD 3/14/16
2 rep max Front Squat then 2 sets of 2 at 90% 8 min AMRAP 10 alt KB Squat Snatch 35/26 10 deficit Push-ups 45/25#... Read More
WOD 3/13/16
Reminder: No Olympic Lift Class today Open Gym/16.3WOD -9 am-11 am Endurance WOD 11 am 4 Rounds 400m Run 30 Double Unders 20 Box Jumps... Read More
WOD 3/12/16
AMRAP 7 Minutes 10 Power Snatch 75/55 3 Bar Muscle Ups
WOD 3/11/16
EMOM 5 Minutes 3 Power Snatches, T&G Then… “Wacky Wiser Partner Friday” 400m Ball Run Relay (200m increments) 30 Synchronized Wall Ball Shots, 20/14 400m... Read More
WOD 3/10/16
Power Clean 2-2-2 Then: 5 Rounds of 21 Double Unders 10 Power Cleans 135/95 10 Box Jumps Post Loads and Times to Zen and Comments:
WOD 3/9/16
Clean Grip RDL: 3 x 3 Front Plank x ME Then… For Time: 200m Run 21 Deadifts, 225/155 21 Burpees over bar 200m run 15... Read More
WOD 3/8/16
15 Minutes to work up to a heavy Jerk (any way) Then…. AMRAP 15 Minutes 400m Run 5 Ring Muscle Ups (or 10 Pullups and... Read More
WOD 3/7/16
2 RM Front Squat then 2 sets of 90% 3 rounds for time 30 sit-ups 20 alt step-ups with a KB 35/26 10 alt single... Read More
Endurance WOD 3/6/16
9-10 am- Open WOD 16.2 Must be done by 10am class! 10 am- Olympic Lifting 11 am- Endurance NO OPEN GYM 800m Run 21-15-9 Wall... Read More